CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
-then-
2 Rounds
10 rolling sit-ups
10 lateral lunges
10 knee hug lunge w/twist
10 scorpions
10 push ups
10 leg kicks/toy soldiers
-then-
Mobility:
Banded Hamstring
Banded Samson
Metcon
– BB Complex
– build up to Deadlift metcon weight
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Core
50 Alternating V-Ups
25/25 Rotating Sit-Ups each side
25/25 kick ins and kick outs
