CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

+ Coaches Choice

+ Seated Hamstring, Figure 4 thread the needle glute/hip stretch

Strength

3 sets every 2 minutes

(10) RDLs + (7/7) Single Leg Glute Bridges

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Alternating DB Snatch

Sit-Ups

(400m Run each round)

Cool Down/Stretch

Stretch 1 minute each

– Cobra

– Samson/Hip Flexor

– Single leg hamstring

– Low back