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