CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
3 Rounds:
10 Air Squats, 8 Leg Kicks, 6 Scap Push Ups
THEN
20 Scorpions & Iron Crosses
5 Down Dog Cobras
Metcon
Home Angie (Time)
For time:
400m run
100m/yard Walking Lunge
100 Push Ups
100 Sit Ups
100 Burpees
100m/yard Walking Lunge
400m run
Cool Down/Stretch
10 Minute Stretch
1:30 Each side: Couch/Quad Stretch
1:00 Each Side Samson w/Arms OH lean away from down knee
1:00 Cobra
1:00 Each Side OH Palm on wall Chest stretch
1:00 Each Side Seated 1 Leg forward fold/hurdler stretch
Optional:
1:00 Childs Pose
(1:00 – However long you have) Rebound = Just lay down and breath, let your body melt into the floor