CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
6′ Dynamic Warm Up
– 20 Jumping jacks, Carioca, Shuffles, Skips, High Knees, Butt Kicks, Spiderman Lunges/Knee Hug Fade Lunge
– 8 each, Rolling Sit-Ups, Scorpions, Iron Cross
Agility
3 Rounds Agility Circuit
9 minutes total = :40 work/:20 Switch
1) Ladder (2 ft lateral, Icky Shuffle, Hop Scotch)
2) Low Hurdles (1 ft forward hops, 1 ft lateral hops, 2 ft up-over-over-up)
3) MB Plank rollouts (forward, side, circles)
Metcon
Metcon (No Measure)
FGB Style – 4 Rounds
1:00 each station
1) Battle Ropes (2 hand wave)
2) Abmat Sit-Ups
3) Ball Slams
4) Bike
5) Burpees
6) Rest
Cool Down/Stretch
get a good stretch