CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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