CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 minute Row
-then-
3 rounds:
-10 knee hug into Spider-Man lunge with a twist
-10 rolling sit-ups
-10 Scorpions
-10 push ups
-10 lateral lunges
-then-
MOBILITY
– Puppy Dog
– Samson/hip flexor
– OH Lockout w/BB
– OH Squat hold
Gymnastics
8 minute EMOM
– Strict Pull Ups
(Peg board)
Try to pick a steady number of Reid each set!
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Core
3rds not for time:
20 Alternating T2B/V-Up
20/20 MB Twist