CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Mobility

1:00 Each

Foam roll Lats/Lacrosse Ball Traps-Scaps (4:00)

Foam Roll Quads/Lacrosse Ball top of glutes to hip flexor (4:00

Down Dog (1:00)

Seated Straddle (2:00)

Warm-up

Coaches Choice 5′ Quick warm up

– Travel Dynamics (carioca, skips forward & backward, Leg Kicks, Walking Quad, High Knees, Butt Kicks, Lateral lunges)

10 Rolling Sit ups, 10 Squats, 10 Push Ups

Metcon

Metcon (No Measure)

5 Rounds running clock, 1:00 each station (25 Total Minutes)

1) Battle Ropes 2 Hand Wave

2) Bike

3) MB Up-Down Slams 20/14

4) MB V-Ups 20/14

5) Burpees to a 45lb plate

Cool Down/Stretch