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)