CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches choice

+ Overhead Mobility

Gymnastics

10 minutes before or after metcon

Skill: Handstand Walking

* Shoulder/thigh taps on wall or plank position while trying to keep the rest of body as steady as possible.

Metcon

Metcon (Time)

50-40-30-20-10

Calorie Row

Abmat Sit-Ups

200m Run (each round)

Cool Down/Stretch

Foam roll Calves, Quads, Hamstrings, & Glutes