"Congrats Crunchfesters!!"

crunchfest2016.jpg
Congratulations to everyone on completing Crunchfest 2016, we are so proud and thankful for the Crunch community!!
Now that you know you can complete anything you put your mind to, what’s your next summer goal? How can we help? Shoot us a message and let us know.

Warm Up (EMOM For 12 Minutes):

  • Row (45 sec)
  • Jump Rope (45 sec)
  • Hollow Body Hold (25 sec)

Then...

3 x 5:

  • Banded Air Squats
    * 2 sec hold at bottom *

Strength (EMOM For 3 Minutes):

  • Back Squat
    * Work up to a decent set of 10 *
    * Do 10 reps on the minute for 3 minutes *

Met-Con (4 Rounds):

  • 5 Atomic Burpees (20/10)
  • 5 Box Jumps/Step Ups (24/20)
  • 200m Run

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Banded Hip Distraction
  • Foam Roll