CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4′ AMRAP – 5 Reps everything PVC
– Pass throughs, Leg Swings, Torso Twists, Good Mornings, OH Squats
THEN
:30 ON/:30 OFF (2 Rounds) – 10′
– HS Hold (active)
– Plank on Elbows (active)
– Goblet Squat Hold (straight back, hips low)
– Hang from Pull Up Bar/Shoulder retractions or just hang and stretch
– OH Squat PVC or empty BB
Metcon
Metcon (No Measure)
3 Rounds – 1:00 Work/1:00 Rest-switch stations
1 – Sled Push
2 – Burpee Box Jump 20″
3 – Alternating Turkish Get Ups
4 – Rope Climbs/Peg Board/Chin Ups/ Supinated Ring Rows
5 – Farmers Carry (as Unbroken as possible for the whole Minute)
6 – Tire Flips
7 – Handstand Walking/Wall Walks/HS Walk around a box(circles)
Cool Down/Stretch
Focus on anything that is a little tighter or bothering you lately.
Also, great chance to work on mobility (squats, front rack, OH position, etc…)