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)
