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