CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Dynamic Warm Up
+ Ankle Floss (last week)
+ Wrist Floss (last week)
Skills – Double Unders (last week)
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ AMRAP Ladder
400m Run (each round)
5, 10,15, 20, 25, 30….
Strict Pull Ups
Core
4 x every 2 minutes
:20 Hollow Body hold AND 10 Windshield wipers