CrossFit Nucleus, CrossFit Nucleus – CrossFit
Metcon
Metcon (No Measure)
30 Minute AMRAP
800m Run
30 Abmat Sit Ups
500m Row
30 V-Ups
100 DU’s
:45 Hollow Body Hold (accumulated)
(keep Shoulders off the ground and low back Pressed into the Floor, Don’t Cheat this!!!)
Mobility
3 Minutes each side
– Lacrosse Ball on Glute/Hip Flexor
AND
– Upper Back/Rear Delt
THEN
1:30 Pigeon each side
Skills
Practice these Skills:
HS Walking (if you can go for 5+ feet regularly)
IF you can not Walk on Hands you can practice…
:30 ACTIVE HS Holds
AND/OR
10 Reps Shoulder/Thigh Taps in HS on Wall
Mix it up and get a good 10 Minutes of work in.
Cool Down/Stretch
Stretch any muscles that are bothering you for remainder of time or in between your skill work sets! Extra Foam Rolling is also a good idea here but Static Stretching is best.