CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds:

50 Single Unders

25 Abmat Sit-Ups

15 Push Ups

-then-

High Knees 2

Butt Kicks 2

High Kicks 2

Karaoke 2

Lunge W/ Twists 2

A-Skips 2

Knee Hugs 2

Metcon

Nucleus Sprint Triathalon (Time)

For Time:

1500m Row

150 Double Unders

1.5 Mile Run

Cool Down/Stretch

ROMWOD stretches 2-3 Minute holds

– Seated Straddle

– Low Dragon

– Pigeon

– Bound Angle

– Extended Arm/Twisted Lizard

– Kneeling hamstring

– Eagle arms in Saddle

PLUS any the coach says… pick and choose the ones that make sense for you!