CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Double Unders 60 Reps or Skills/drills
– Every 90 Seconds X 4 Rounds
THEN
5′ AMRAP
Agility Ladder (quick Feet)
Plyo Hops (practice rebounding, small hurdles or 20-24″)
Metcon
Metcon (AMRAP – Rounds and Reps)
30′ AMRAP
– 750/600m Row
– 40 Grasshoppers
– 120′ Farmers Carry Trips 70/53 – 53/35 (Goal is 3 Trips unbroken)
– 20 Slam Balls 40/30
– 10 MB Cleans 25/20
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)