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)