CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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