CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Running Warm Up CFN (No Measure)

High Kicks 2

Knee Hugs 1

Ankle Lifts 1

Lunge with Twists 2

Forward/Backward Hurdle Step Overs 1/1

Heel Walk 1

Toe Walk 1

Walking Quad Stretch 1

High Knees 1

Butt Kicks 1

High Skips 2

Side Shuffle 2

Karaoke 2

Take Offs 4 (Fast Runs)

Metcon

Nucleus Sprint Triathalon (Time)

For Time:

1500m Row

150 Double Unders

1.5 Mile Run

Mobility

Spend rest of hour Foam rolling/Lacrosse ball

OR

Stretching/ROMWOD

(check WhiteBoard)