CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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