CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN PVC (No Measure)
20 Burpees
-then-
2 Rounds:
7/7 – Leg Swings
7 – Passthroughs
7/7 – Torso Twists
7 – Good Mornings
7/7 – Side Bends
7 – Overhead Squats
-then-
20 Burpees
Metcon
have fun and keep moving
Metcon (No Measure)
25′ AMRAP
1000m Row (800m Run)
160′ UNBROKEN Farmers Carry AHAP(as heavy as possible)
40′ HS Walk/:60 HS Hold
4 Rope Climbs (legless?)
Accessory Work
Ring Push Up Holds
5 x ACTIVE holds for Max time
– rest as needed
MB/Plate Torso Twists 5 x :30-:45 work/Rest as needed
– Really focus on the Core/abs twisting the weight from side to side
Cool Down/Stretch
YOU KNOW WHY!!!