CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!