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