CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch