CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
or Coaches Choice.
Fall Warm Up (No Measure)
400m Run
-then 2 Rounds of the following:
10 – Push Ups
10 – Sit Up to Straddle
10 – Alt Spiderman Lunges w/ twist
10 – Iron Cross
10 – Scorpions
10 – Air Squats
5 – Inch Worms into Cobra Stretch
-then 400m Run
-then
Samson Stretch
Kneeling Hamstring
Yoga Shoulder Opener
Couch Stretch
Calf/Achilles against Rig/Wall
Wrist/Forearm Stretch
Skills
20 Minutes of HSPU progression work and DU Practice
Metcon
Metcon (Time)
Teams of 3:
100 Calorie Row
100 BJ overs 24″/20″
100 Thrusters 95/65
100 T2B
100 Thrusters
100 BJ Overs
100 Calorie Row
