CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
BB Complex: 5x
5 – Good Mornings
5 – Presses
5 – Back Squats
Mobility
1. Hip Opener
2. Banded Shoulder (straight arm)
3. Banded Shoulder (bent arm)
4. 10 Iron Crosses and 10 Scorpions
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cash Out
Glute Ham Raises 4 x 5-10 reps
then
800m Run