CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm up (coaches choice)
Mobility
“Running”
– Foam roll Calves/Achilles (2′ each side)
– Banded Shoulder/Chest Press (Contract Relax 1′ each side)
– Banded Hip Flexor Stretch (Contract Relax 1′ each side)
– Surprise 2′
Metcon
Metcon (Time)
40′ Time Cap
For Time Split it up however you want to:
2 Mile Run
200 Burpees
*Sub 4k/3750m Row for Run if running is not an option*
Scoring: every burpee left over add :01
Every 400m Run left add :40
Every 1m Row left add :01
(don’t leave any running left 🙂
Cool Down/Stretch
Foam roll EVERYTHING
then stretch it!