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)