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