CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Metcon

Metcon (No Measure)

EMOM 4 Rounds = 32 Minutes

1- Row max Distance (m)

2- Rest

3- Bike max Calories

4- Rest

5- Battle Ropes

6- Rest

7- MB Wood chops max Reps

8- Rest

Cool Down/Stretch