CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Fast and Hot (No Measure)
2 Minutes Rower or Gym Runs
-then-
2 Rounds:
10 Rolling Sit-Up to straddles
10 Push Ups
10 Scorpions
10 Iron Cross
10 Alternating Twist w/ Lunge
-then-
Karaoke (down/back)
Walking 1 leg RDL w/ High Kick (down)
High Knees (back)
Butt Kicks (down)
Alternating Lateral Lunge (down/back)
3/3 Downward Dog to Shoulder Roll
10 Hollow body to Superman on pull up bar (shoulder stretches)
Weightlifting
15 Minutes to build up to a heavy 1 rep Front Squat
-then-
3x(4-6) 85% of todays 1 rep
Front Squat (1 rep)
Front Squat (3 x 4-6)
Metcon
Metcon (Time)
RX+ For time:
2000m Row
50 Alternating Pistols
30 Hang Power Cleans (205/135)
RX For Time:
1500m Row
50 Alternating Plate Lunges (45/25)
30 Hang Power Cleans (165/115)
**Scale as needed for all movements**
Cash Out
3 sets not for time:
15 GHD Sit-Ups
15 Strict Pull Ups
