CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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