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