CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 rounds:
1 minute burpees
1 minute rolling sit-ups
1 minute air squats
Metcon
Metcon (Distance)
20′ AMRAP
Big loop runs
(Up to 159, go south through parking lots and turn lanes to avoid traffic, turn towards metro link and stay as left ass possible on sidewalks)
– should be close to .75 miles if done correctly. Use an app with GPS and jeep track of your total distance!
Mobility
Test: wall squats 3-5 reps
-then-
Super Squat Hip Sequence from MWOD
Plus–Ankle stretch (low dragon with bands facing towards and away from rig)
-then-
Retest: wall squats 3-5 reps
Core
3 rounds: :60 work/:60 rest
– weighted plank
– use any weight that challenges you