CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Foam Roll Legs before class
5′ Coaches Choice Warm Up
+ Core Stretch
+ Hip Flexor Stretch
Gymnastics
L-Sit/Hanging L-Sit
– Set Up, Execution, Progression, Alternate core hold movements
– Accumulate 2′ of L-Sit in 10′ or less
OR 4 x :10-:20 Challenging core hold progressions
– record your longest hold with good position
L-Sit (reps equal how many seconds you can hold for)
Metcon
Metcon (Time)
For Time:
75 Calorie Row
50 Abmat Sit-Ups
25 Burpee Box Jump Overs 24″/20″
50 Abmat Sit-Ups
75 Calorie Row
Accessory Work
3 Super Sets:
5-10 Strict Chin Ups
10 Hip Extensions on GHD