CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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