CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2rds:
8/8 leg swings
8 pass throughs
8 good mornings
8 scorpions
8 iron cross
8 rolling sit-ups
8 push ups
8 lunge with twists
-then-
90 seconds each side
Low Dragon Stretch (calf/Achilles)
60 seconds each Couch
60 seconds Seated Forward fold
Metcon
Metcon (Distance)
25 minute AMRAP
400m Run
1 minute rest
Mobility
Coaches choice:
Smash, Banded Stretching, and/or ROMWOD holds
Do one or mix it up!
