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

Core

4 x 30 seconds Work Hanging L-Sit

-Rest 30 Seconds-

Metcon

Metcon (8 Rounds for time)

Every 4 Minutes – 8 Rounds – 32 Minutes

400m Run

50 DU’s

5 Burpees

Core

GH Sit Ups or Abmat Sit-Ups AND Plate Twists

3 x (10 and 20)