CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Station + Dynamic Warm Up (No Measure)

3 Rounds of the 3 following stations: (no breaks)

:30 Agility Ladder (Footwork, no jumps)

:30 PVC Hurdles (rebound Jumps

:30 Plate Runs (Switch lead foot every :15)

THEN

(2) Carioca

(1) 1 leg RDL w/High kick

(1) Knee Hug into Hip Flexor Lunge w/ Twist and point

(1) Lateral Lunges

(1/1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) High Skips

10 Rolling Sit-Ups

10/10 Iron Cross & Scorpions

10 Push Ups

10 PVC Pass Throughs

10 PVC Overhead Squats

Weightlifting

Odd Object Strength: Tire Flips

– Coach up set up, execution, faults

5 x (5-8), rest 1 minute or switch through partners.

Metcon

Metcon (No Measure)

FGB Style: 3 rounds of 5′ work, 1′ Rest (1′ at each station)

1- Battle Ropes (anchored by heavy DB)

2- Burpees

3- Alt. Slam Ball wood chop (light weight 30/20, or a MB 20/14)

4- Double Unders/Plate Hops

5- Sleds (light, fast)

– REST-

Mobility

Pick a problem area and work on it with 1 or 2 movements specifically. Then work through some other stretches.