CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 minute Plank wars
Metcon
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
350/250m Row
20 Grasshoppers
10 MB Cleans 25/20lb
5 kipping Pull ups (no butterfly)
-(ring rows do 8 reps)
For scoring 10m = 1 rep
70/60 reps total each round
Mobility
Left then Right
-Dragon 3 minutes
-Lizard 2 minutes
-Twisted lizard 2 minutes
-Pigeon 4 minutes
———
Saddle w/archer arms 90 seconds each
Saddle w/eagle arms 90 seconds each
Left front half split 2 minutes
Right front half split 2 minutes
Twisted cross shoulder 2 minutes L/R
Puppy Dog 2 minutes
Left arm thumb up PupDog 1 minute
Right arm thumb up PupDog 1 minute
Seated straddle 4 minutes
REBOUND