CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Coaches Choice 13 Minutes*
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Weightlifting
Weighted Bar Dips
5 x7
– Every 2 Minutes, AHAP
– Make sure the elbow gets to 90 degrees every rep
Weighted Bar Dips (5 x 7)
Weighted Bar Dips
Metcon
Metcon (Time)
8 Rounds for time:
35 Double Unders (70 Singles)
10 T2B (V-Ups)
16′ Time Cap
Core
Banded Torso Twists/Press
4 x 8/8/8/8 (press 8/ twist 8, switch sides and repeat)
*Anti-Rotation & Rotation trunk work*
Cool Down/Stretch
Yoga Shoulder opener or Banded shoulder work
Calf/achilles stretches
Hip Flexor/Ab stretch