CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
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)