CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
PVC 3 Rounds: (quickly – 5 Minutes)
5 – Pass throughs
5/5 – Torso Twist
5/5 – Leg Swings
5 – Good Mornings
5/5 – Side Bends
5 – Overhead Squats
Metcon
Metcon (AMRAP – Rounds)
20 Minute AMRAP
2 Gym Runs (down, back, down, back)
10/10 – 1 Leg – 1 Arm Alternating V-Ups
2 Gym Runs
30 Heel Touches
2 Gym Runs
15 – Push Ups
2 Gym Runs
15 – DB Abmat Sit-Ups 40/30lbs
2 Gym Runs
Plank Walk Left (down)
Plank Walk Right (back)
2 Gym Runs
20 – DB twist and taps 40/30lb
Mobility
ROMWOD Inspired stretch and holds….
Seated Forward Fold (2 Minutes)
Saddle (2 Minutes)
Left Extended Arm Lizard (2 Minutes)
Downward Dog Transition (2 Breaths)
Right Extended Arm Lizard (2Minutes)
Downward Dog Transition
Left Half Front Split/kneeling hamstring
(2 Minutes)
Right Half Front Split (2 Minutes)
Seal/Sphinx (1 Minute)
Yoga Shoulder/Twisted Cross
(2 Minutes Left – 2 Minutes Right)
Childs Pose w/ Shoulders (2 Minutes)
Puppy Dog Left(1Min), Right(1Min), Middle(1Min)
Saddle W/ Archer Arms (1Minute Left, 1Minute Right)
Left Pigeon (1-2 Minutes)
Right Pigeon (1-2 Minutes)
Supine Extended Leg w/ twist (2 Minutes Left, 2 Minutes Right)
REBOUND 1-2+ Minutes
