CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Fall Warm Up (No Measure)
400m Run
-then 2 Rounds of the following:
10 – Push Ups
10 – Sit Up to Straddle
10 – Alt Spiderman Lunges w/ twist
10 – Iron Cross
10 – Scorpions
10 – Air Squats
5 – Inch Worms into Cobra Stretch
-then 400m Run
-then
Samson Stretch
Kneeling Hamstring
Yoga Shoulder Opener
Couch Stretch
Calf/Achilles against Rig/Wall
Wrist/Forearm Stretch
Metcon
Metcon (No Measure)
30′ AMRAP
400m Run
160′ Farmers Carry 70/53 ( 2 x Down and back)
200m Run w/ MB 25/20
:60 HS Hold
30 Grasshoppers
100 Double Unders
Cool Down/Stretch
2:00 Each Stretch
– Couch
– Puppy Dog
– Prone Chest Opener/Yoga Shoulder
– Kneeling Hamstring
– Lazy Pigeon
– Calf/Achilles