CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

2′ Burpees + Coaches Choice

+ Lat Stretch :30 each side

+ Cobra stretch :30

Strength

5 Super Sets, every 2 minutes

(Max Reps) Pull Ups

+

(:20) L-Sit Work

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

25 Air Squats

20 Push Ups

15/15 Alternating V-Ups

10/10 DB Back Rows

Cool Down/Stretch

Quad Stretch 1:00 each side

Chest Opener on Wall/Floor elbow at 90 degrees 1:00 each side

Cobra stretch 1:00

Childs Pose 1:00