CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

750/600m Row (hard with good technique, BIG pulls)

-then-

3 Rounds:

10 Rolling Sit Ups

10 Push Ups

10 Lunges with Twists

5 Downward Dog to Seal Stretch (1-2 Seconds each)

10 Scorpions

-then-

:45 Puppy Dog Stretch

:45 Sumo Squat Hold

Weightlifting

Push Jerks 4 x 8 Every 2 Minutes, as touch and go as possible

Push Jerk (4 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

17′ AMRAP

25 HSPUs

25 Calorie Row

25 Burpee Box Jump Overs 24″/20″

Cool Down/Stretch

:60 Childs Pose

:30 Downward Dog

:60 Puppy Dog

:30 Downward Dog

:60/:60 Yoga Shoulder

:30/:30 Thread the needle shoulder

:60/:60 Prone Extended Leg with a Twist