CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
Metcon
3 Person Team Helen (kinda):
800m, 600m, 400m Runs Together
60 American KB Swings 70/53
40 C2B Pull Ups