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