CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 rounds:
2’ Row
1’ Burpees
1’ Jump Rope
THEN
Leg kicks w/back swing
Spider-Man Lunge w/Twist
10 Rolling Sit-Ups
10/10 Scorpions
10/10 Iron Cross
10 Down dog push ups
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Modified options:
Ring Rows
Push ups on knees