CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch