CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2-4 minutes Foam roll
8′ Coaches Choice (agility Ladder, hurdles, gym runs, bodyweight, etc…)
– MOBILITY – 6-8 minutes
– 1:00 Banded Ankle Stretch each side
– 1:00 Banded Hip Flexor Stretch
– 1:00 Banded Super Front Rack Stretch on rig
Metcon
Metcon (5 Rounds for reps)
“FGB Style” – 5 Rounds for reps.
1: MAX Calories on Bike (goal is 20/15)
2: MAX Ball Slams (goal is 15+)
3: Sled Drag AHAP (goal is no stopping)
4: Battle Ropes/Ski Erg (5 rope slams + 1 Burpee, AMRAP) *count each burpee*
5: REST
**Lets try to score this like FGB w/ Calories, Ball Slams, NO Score on Sled, burpees w/ ropes….. 1 big number each round.
Cool Down/Stretch
group foam roll/stretch/mobility work