CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
