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!! 🙂
