CrossFit Nucleus, CrossFit Nucleus – CrossFit

Metcon

Conversational pace, focus on PERFECT Technique!

Metcon (Time)

Partner WOD – 3 rounds

A. 1000m Row

B. Stretch/Foam Roll – Practice DU’s

Mobility

30-40 Minute ROMWOD: Enjoy!!

– Focus on Breathing through nose and as deep as possible! –

Right Side Dragon – 2min

Right Twisted/Lizard – 2min

Right Fragon(frog/lizard – lean left)-2min

30 second Rebound

Left Dragon – 2min

Left Twisted/Lizard – 2min

Left Fragon (frog/lizard – lean right)-2min

30 second Rebound

Right Pigeon – 4min

Left Pigeon – 4min

Archer in Saddle – 1min/1min

Frog – 2 Minutes

Puppy Dog – 3 Minutes

Right Cross Shin forward fold – 2min

Left Cross Shin forward fold – 2min

Left Supine twisted leg – 2min

Right Supine Twisted leg – 2min

Standing Straddle – 4 Minutes