CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m run/700m row
1 leg RDL w/High kick
Walking Quad Stretch
Knee Hugs
Butt kicks
Siderman kunge w/twist
Karaoke
Side shuffle
10 scorpions
10 iron cross
10 rolling sit-up to straddle
10 push ups
10 lateral lunges
Agility
5-6 moves (coaches choice) 2-4 times each
Plyo hurdle hops
5×5-6 jumps
(Any height from low hurdles to 30″ pvc on boxes)
Metcon
Metcon (No Measure)
30 minute AMRAP
1. 3 OHS (from rack build each rd)
2. 10 HSPUs
3. 10-20 Alternating 1 leg T2B
Overhead Squat (10×3)
Core
4 rounds:
40 heel touches
20 plate twists
10/10 windshield wipers
5 dragon flags