"Crunchfest Prep"

Warm Up (1 Min Each Move):

  • Row
  • Jump Rope
  • Walking Lunge
    * Repeat all moves for 30 sec each *

Met-Con (5 Rounds For Time):

  • 10 Air Squats to Box (16")
  • 10 Lateral Overs (20"/16")
  • 10 DB Snatch (30/20)
  • 10 Sit Ups w/Plate (25/10)
  • 10 Floor Press (30/20)
    * Alternate arms each DB Snatch *

Cash Out (1 Min):

  • Max Calorie Assault Bike

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Lateral Hip Opener
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Chest Opener
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (1 Min Each Move):

  • Row
  • Jump Rope
  • Walking Lunge
    * Repeat all moves for 30 sec each *

Met-Con (3 Rounds For Time):

  • 10 Air Squats to Box (16")
  • 10 Lateral Overs (16"/12")
  • 10 DB Snatch (20/15)
  • 10 Sit Ups w/Plate (15/10)
  • 10 Floor Press (20/15)
    * Alternate arms each DB Snatch *

Cash Out (1 Min):

  • Max Calorie Assault Bike

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Lateral Hip Opener
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Chest Opener
  • Cobra
  • Childs Pose
  • Foam Roll