CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3:00 Foam Roll Low/Upper Back
1:00 Each Side Lacrosse Ball Glute/Hip Flexor
-then-
12 Each w/ PVC
Leg Swings(forward and side to side), Pass throughs, Torso twists, Good Mornings, OH Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ AMRAP
400m Run
5 Strict Ring Dips
10 HSPU’s
15 Push Ups
Core
4 x 10/10 Banded Torso Twists
-superset with-
4 x 10 V-Ups
Cool Down/Stretch
1. Chest/ Anterior Delts(shoulders)
2. Low Back
3. Hamstrings/Glutes
4. Calves/Achilles
5. Hip Flexors