CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run + Coaches Choice
-leg & arm swings, torso twists, pass throughs, lateral lunges/Spider-Man lunges, rolling sit-ups, scorpion/iron cross, down dog cobras, empty bar thrusters(light weight)
Strength
3×16 goblet lateral lunges
Metcon
*Choose a rep count on thrusters you can do unbroken, not allowed to do a 2nd set each round.
*only count your burpees for your score each round.
Metcon (6 Rounds for reps)
3 Rounds: 2’ Work/2’Rest
20 Thrusters (unbroken)
MAX Lateral Burpees to 2’
THEN
3 Rounds: 1’ Work/1’ Rest
10 Thrusters (unbroken)
MAX Lateral Burpees to 1’
Cool Down/Stretch
10’ total (2’ each stretch)
– Couch/Twisted Lizard each side
– Pigeon each side
– Seated Straddle