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

Cool Down/Stretch