CrossFit Nucleus, CrossFit Nucleus – CrossFit
Running Warm Up CFN (No Measure)
High Kicks 2
Knee Hugs 1
Ankle Lifts 1
Lunge with Twists 2
Forward/Backward Hurdle Step Overs 1/1
Heel Walk 1
Toe Walk 1
Walking Quad Stretch 1
High Knees 1
Butt Kicks 1
High Skips 2
Side Shuffle 2
Karaoke 2
Take Offs 4 (Fast Runs)
Warm-up
Skills
2 rounds each: 30/30 work/rest
Double Unders
– singles
– power Jumps
– tempo (1,1,2,1,1,2)
– tempo (1,2,1,2,1,2)
– double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
400m Run
15 OH Squats 45/35
15 Abmat Sit-ups
15 thrusters 45/35
5 rope climbs