Crunchfest is coming!

Are you ready for Crunchfest 2019?! This year's event will be our best yet! From the Kids Ninja Warrior course, to the 5k and the Main Event, there is something for everyone! Everyone who participates will get a ballin' Crunchfest 2019 t-shirt and a light breakfast. Can't wait to see you there!

Warm Up: EMOM: 
1) 200m
2) Jump Rope
3) Air Squats
4) Lateral Band Walk
5) Band Pull Apart 

Performance: 5/3/1 Back Squat
*attempt to add 5-10lb to last weeks 3rm for your 1 set 

3 rounds for time of:
20 Wall-ball shots
30 Body Weight walking lunges 
400m Run

Fitness:  5,5,5,5,5 Goblet squats
*building in weight each set
** Perform 10 Ring Row or Lat Pull down between sets 

Workout: 1 Round
4:00 Stations
1:00 Rest b/t Stations

Station 1: AMRAP
10-Alt. DB Snatch
10 Sit-ups

Station 2: EMOM
10 Burpees or Thrusters 

Station 3: AMRAP
10 Body Weight or DB Front Rack Lunges
20 Mountain Climbers

Station 4: AMRAP  
Row for Calories 

Core Finisher: 3 Sets
10 V-ups
:20 L Side Plank 
:20 R Side Plank
20 Russian Twist
:20 Hollow Hold