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…)