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….