CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

3 Rounds: 10 up downs, 10 lateral lunges, 5 rolling sit-ups

10/10 Grasshoppers, 10/10 scorpions, 10 push ups

Strength

Squat Therapy 5 x 5

-use a wall, go down slow, work towards the wall an inch at a time

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

7 Left Arm DB Thrusters

30 Double Unders/Jumping Jacks

1 Plank walk circle left

7 Right Arm DB Thrusters

30 Double Unders/Jumping Jacks

1 Plank walk circle right

*sub 60 single unders if needed.

Cool Down/Stretch