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