"Crunchfest Prep"

crunchfest shirt 2.jpg

Warm Up (NFT):

  • Foam Roll (T-Spine & Lats)

Then...

  • 400m Row or Run
  • Spiderman Complex
  • Dead Bug (1 minute)

Then...

3 Rounds:

  • 30 Jump Rope
  • 20 Plank Shoulder Taps
  • 10 second Hollow Body Hold

Then...

3 Rounds (NFT):

  • 10 Barbell OR PVC Good Mornings + 5 Overhead Squat
  • 5 Strict Pull Ups OR Chin Ups OR Mixed Grip (Your Choice)
  • 15 Banded Trunk Twists

Strength (3RM):

  • Strict Press
    * Spend 10 minutes finding your 3RM of Shoulder Press *
    * Warm up appropriately *

Met-Con (Complete For Time):

  • 10 Ball Slam (30/20)
  • 20 Box Jump/Step Up (20/16)
  • 30 Wall Ball (20/14)
  • 40 KB Swing (53/35)
  • 1 Minute Max Burpee Plate Jumps (25# Plate)

Rest 2 Minutes:

  • DO IT ALL OVER AGAIN!!!
    * Score is total amount of burpees *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Lizard Pose
  • Foam Roll