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