CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Hip opener series
AT HOME WARM UP:
3 Rounds not for time
– 20 Jumping Jacks, 10 Lateral Lunges, 10 Scorpions/IronCross/Rolling Sit-Ups,
THEN
:30 each stretch
– Kneeling Hip Flexor/Couch Stretch each side
– Kneeling Hamstring Stretch each side
Core
3 Rounds for quality
– 10 Deadbugs
– :20/:20 Captain Morgans
– 16 MB Wood Chops 20/14
Metcon
Metcon (No Measure)
30′ EMOM
1) 15/12 Calorie Row
2) 12 Thrusters 95/65
3) 9 Bar Facing Burpees
**Hang on as long as you can, if you can’t do the work in a minute take the next minute off and get back on track the following minute**
Metcon
At Home version: 20′ EMOM
1) 15 Air Squats
2) 8 Burpees over an object about bar height
Accessory Work
2′ Couch stretch each side
2′ Seated hamstring stretch each side