CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness warm up/Coaches choice 5-10 Minutes
Skills
10 Minutes HS walk practice
– Around the worlds, Wall Walks, Shoulder taps, walk, etc..
Handstand Walk (1 x max distance reps = feet)
Metcon
Metcon (5 Rounds for time)
Every 4 Minutes x 5 Rounds
500m/400m Max Effort Row
Don’t hold back here, go as fast as you can every round.
Guys 500m
Girls 400m
Core
4 x 8 BB Rollout
Cool Down/Stretch
Stretch the works!! spend some time mobilizing anything that you need personally :OH position, squat depth, hamstrings, front rack, etc..
