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