CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
13 Minute Gym run/ Body weight (coaches lead)
Metcon
Take Turns letting someone use the Assault bike for the 500m row. 2 Minutes shooting for 15/10+ Calories for guys/girls
Metcon (No Measure)
15 Minute AMRAP
100 Jump Ropes
500m Row
10 Gym Runs (down=1,back=2)
20 Grasshoppers (L=1,R=2)
Mobility
30+ Minutes.
2-3 T-Spine Drills
2-3 Upper body mobility
2-3 Lower Body mobility
Ideas:
1. Foam Roll T-Spine/Anchored T-Spine
2. LB Scapula
3. Lat Smash (foam roller/super nova)
4. BB anterior Shoulder/chest smash
5. Banded Scap Twist & Chest twist
6. Banded shoulder height front rack neck stretch
7. Banded shoulder dislocates/lat stretch
8. Banded Hip Flexor
9. Banded Posterior chain floss
10. Banded Figure 4
11. Banded Supine Twist (IT Band Stretch)