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5.11.17

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!!!