CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ AMRAP

Start with 400m run

Then – Coaches Choice

Strength

Hollow Body Holds (4 sets)

Every 1:30

– As long as possible up to 1:00 of work OR :30 work.

– Us modified holds as needed

Side Planks/Captain Morgans (4 Sets start EMOM style)

:20 Left side, Directly into :20 Right side, then :20 rest

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

4 Strict Pull Ups

8 Burpees

12 Single Arm DB Reverse Lunges

**Sub Pull Ups with 8/8 Bent Over Rows, use 1 arm if you have a single DB or two arms if you have a Barbell or 2 DBs/KBs, or Banded Face pulls**

Cool Down/Stretch

Stretch Together (5 Minutes)

1:00 Puppy Dog Stretch

1:00 Thread the needle (back of shoulder/Lat) each side

1:00 Twisted Lizard/Couch Stretch each side

*If you have a foam roller spend a Minute rolling each of the following: (think constantly move the foam roller 40

– Each quad/hip flexor

– Each hamstring

– Each calf/behind knee

– Each side Lower back

– Each Lat

***Do the foam rolling whenever you have a chance to spend 10-15 minutes. Set a clock and just roll away! I promise you will feel GREAT afterwards. I have been doing this every day for a week and it feels great!