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

Cool Down/Stretch