CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up
– 2 rounds x 10 each – PVC
– Pass Throughs, Torso Twists, Leg Swings, Halos, OH Squats w/ pause
Skills
Gymnastics Tabata 6 rounds each movement (:20 Work/:10 Rest)
1: Hollow Body Hold
– rest 1:00 –
2: Handstand Hold
– rest 1:00 –
3: Side Planks/Captain Morgans (alternating sides each round)
Metcon
Metcon (AMRAP – Rounds and Reps)
27′ AMRAP
400m Run
500m Row/1K Bike/400m Ski Erg
20 Burpees
*Switch machine each round if possible*
*Starting Run counts as 1 rep, if you finish it counts as 2*
1 rep = 50m Rower, 100m Bike, 40m SkiErg
Accessory Work
Agility Ladder = Have fun, fast feet
Sled Marches – Walk the sled AHAP with a high knee march 2-4 times