CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Do 400m Runs instead of burpees, you’ll do enough burpees in the metcon
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
Metcon (2 Rounds for reps)
8 Rounds: 1 Minute work, 1 Minute rest, Alternate between movements, 32′ total time
1 – Max DU’s
2 – Max Burpees to 6″ target
*Score you’re DU’s in round 1, and Burpees in Round 2
Skills
Get upside down. HS holds, Shoulder Taps, HS Walk, Walk around boxes on hands, Wall Climbs into holds, Anything works!
Have Fun.
Cool Down/Stretch
Or not, up to you really….
