CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
PVC Pipe warm up 5 Minutes
– 15 Rolling sit-ups, 10 Squats, 10 push ups
Double Under Progressions (1 Minute Each)
– Single Unders (:30)
– Power Jumps (:30)
– 1,1,2,1,1,2 (:30)
– 1,2,1,2,1,2 (:30)
– Double Unders (:30)
Metcon
20 Minute Time Cap
Metcon (Time)
400m Run
-1:00 Rest-
800m Run
-2:00 Rest-
800m Run
-2:00 Rest-
400m Run
-1:00 Rest-
400m Run
Mobility
2 Minutes Each Side
– Twisted Lizard (4 minutes)
1 Minute Each Side
– Kneeling Hamstring (2 Minutes)
2 Minutes Each Side
– Supine Extended leg with Twist (4 Minutes)
2 Minutes
– Seated Straddle (2 Minutes)
1 Minute Each Side
– Half Saddle (2 Minutes)
(14-15 Minutes Total Stretching)