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