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!