CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 rounds:

5 Passthroughs

5/5 Torso Twists

5 Good mornings

5/5 Leg Swings

Metcon

Metcon (No Measure)

25 Minute AMRAP

400m Run

400m Row

1 Trip HS walk or 25 Push Ups

25 Burpees

25 V-Ups/T2B

Mobility

ROMWOD inspired.

Bound Angle (3 Minutes)

Puppy Dog (2 Minutes)

Left Archer arms in Saddle (1 Minute)

Downward Dog Transition (3 Breaths)

Right Archer Arms in Saddle (1 Minute)

Downward Dog Transition (3 Breaths)

Right Twisted/ Lizard (3 Minutes)

Left Twisted/ Lizard (3 Minutes)

Right Pigeon (3 Minutes)

Left Pigeon (3 Minutes)

Seated Straddle (3 Minutes)

– Use abmat to prop up butt if needed

Left Supine Twist/extended Leg (2 Minutes)

Right Supine Twist/Extended Leg (2 Minutes)

REBOUND (2+ Minutes)