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.