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7.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 Steady minutes of Running

(800/400m Repeats) Stay close and only run for 10 minutes though, use phone as timer if you need too!

Mobility

(12:00) Breath deep and allow for your tissue to change. You will get out of this what you put in!

Banded Hip Flexor on Rig 2:00 Each side

Banded Hamstring on Rig 2:00 Each Side

Banded Ankle/Calf Facing Away From Rig 1:30 Each Side

Skills

4-5 Minute review/practice J-Hook from box for Rope Climbs!

– Everyone gets 3-5 practice reps

Metcon

Metcon (No Measure)

20′ EMOM (5 Rounds each)

1 – 7 Burpee Box Jumps 24″/20″

2 – 12 Russian KB Swings 70/53

3 – 4 Wall Walks

4 – 2-3 Rope Climbs (legless? mix it up)

Cool Down/Stretch

Or just drink Progenex… same thing!! 🙂