CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minutes with PVC
– leg swings
– pass throughs
– torso twist
– good mornings
– side bends
– 5 Fast Burpees
Metcon
Not Maximum Intensity if this is your 4th straight day. Think 70-80% Intensity, be able to joke around and have a conversation while working out.
If this is not day 4 and you want to go max effort then go for it!
Metcon (No Measure)
25 Minute AMRAP
4 – Gym Runs (1=Down and back)
40 – DU’s (120 Single Unders)
400m Row
20 Abmat Sit-Ups
Mobility
20+ Minutes of Mobility Drills.
(Coaches Choice)
1-3 T-Spine Drills
2-3 Upper Body Drills
2-3 Lower Body Drills
Trigger point work with lacrosse ball or Super nova and Foam rolling.
Add in stretching for large muscle groups if here is time.