"Prepping For Crunchfest"

It’s not too late to sign up for the 3rd Annual Crunchfest!!!!

Warm Up (5 Rounds):

  • Jump Rope (30 sec.)
  • Rope Slams (20 sec.)
  • Hollow Body Hold (10 sec.)

Buy In:

  • 200m Tire Drag

Met-Con (5 Rounds):

  • 5 Ball Slams (30/20)
  • 10 Step Ups (20/16)
  • 15 Wall Balls (20/14)
  • 20 KB Swings (53/35)
    * 1 minute rest between rounds *
    * Go as hard as possible each round *

Cash Out:

  • 400m Row

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Foam Roll