"Are You Doing Crunchfest"

Crunchfest Participants

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

  • 500m Row (Medium Pace)
  • Couch Stretch (2 min each side)
  • Pigeon Pose (2 min each side)
  • Seated Straddle (2 min each side)
  • Assault Bike (2 min light ride)
  • Puppy Dog (2 min)
  • Capsule Stretch (2 min each side)
  • Twisted Cross (2 min each side)
  • 400m Jog OR Walk

Non-Crunchfest Participants

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • High Kicks
  • Quick Feet
  • Carioca
  • Backpedal

Met-Con (3 Rounds):

  • 10 Wall Balls (20/14)
  • 10 Overhead Walking Lunges w/ Med Ball (20/14)
  • 200m Run
  • 10 Burpees
  • 10 Air Squats
  • 200m Run
  • 10 Push Ups
  • 10 Sit Ups
    * 20 min time cap *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Puppy Dog
  • Lizard Pose
  • Dragon Pose
  • Fragon
  • Ankles/Calves/Shins
  • Foam Roll