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
