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.
