CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
