CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 rounds 5 reps each PVC

Passthroughs, Torso Twists, Good Mornings, Side Bends, Leg swings front/side

Metcon

Metcon (No Measure)

20 Minutes (1 Minute Each Station)

Battle Ropes

Agility Ladders

Ski Erg

Gym Runs

20 Sit-ups ,40 heel touches

Cool Down/Stretch

Stretch Circuit (1 Minute Each)

Saddle

Kneeling Hamstring Left

Kneeling Hamstring Right

Frog

Butterfly

Seated Low Back Twist Left

Seated Low Back Twist Right

Supine Leg Twist Left

Supine Leg Twist Right

Half Seated Frog Left (Hamstring/hip)

Half Seated Frog Right (Hamstring/hip)

Seated Straddle

Yoga Shoulder Opener Left

Yoga Shoulder Opener Right

Lat Stretch w/ Band right

Lat Stretch w/ Band left

Chest Stretch w/ Band Left

Chest Stretch w/ Band Right

Band on 90 Degree Elbow Right

Band on 90 Degree Elbow Left

Couch Left

Couch Right

Twisted Lizard Left

Twisted Lizard Right

Downward dog to Seal