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

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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