CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

CFN PVC (No Measure)

20 Burpees

-then-

2 Rounds:

7/7 – Leg Swings

7 – Passthroughs

7/7 – Torso Twists

7 – Good Mornings

7/7 – Side Bends

7 – Overhead Squats

-then-

20 Burpees

Metcon

Metcon (No Measure)

35′ AMRAP

400m Run

160′ Farmers Carry (AHAP)

500m Row

160′ Small Sled Drag in gym (AHAP)

20 Heavy 1-Arm DB Push Press/Jerk 60/30 (Switch as needed)

Cool Down/Stretch

Use bands, foam rollers, lacrosse balls, and stretch anything that has been bothering you or is tight.