CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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