CrossFit Nucleus, CrossFit Nucleus – CrossFit


2 Minutes Burpees

Mobility (1-2 Minutes each)

1. Banded Samson/Hip Flexor

2. Banded Hamstring

3. Lat Smash (foam Roller)

4. Puppy Dog Stretch


Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP

400m Run

20 Slam Balls

40 DU’s

20 Abmat Sit-Ups

Cool Down/Stretch

Group Lead Stretch (coaches Choice, ask athletes for muscles to stretch)

Definitely start with Low Dragon (calf/Achilles)