CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Crossover Symmetry Activation: 8 reps

Skills

Get upside down: 10 minutes skills session

– Cartwheels, Round offs

– HS wall walk ups, HS Kick ups

– HS Active Hold

– HS Walk, HS Shoulder taps, HS push Ups(kipping technique)

Metcon

Metcon (Time)

For time or 25 min cap:

2000m Row

150 DUs

1 mile Run

Cool Down/Stretch

1 minute each-pick and choose what you need:

– Dragon (hip flexor)

– Low Dragon

– Kneeling Hamstring

– Twisted Lizard

– Pigeon

– Puppy Dog

– Child’s pose

– Smash anything LB, Foam Roller, or BB