CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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

Empty Bar Press Warm Up

2 x 5 Each (Strict Press with OH Stretch, Push Press with OH Stretch, Front Squat)

THEN

10′ to find a 1RM Push Press

OR

5 x 3 Push Press w/ 2 second Pause at top (Every 2 Minutes)

Push Press (1rm)

Push Press (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes

20/15 Calorie Row

12 Thrusters 95/65

3 Pull Ups

(add 3 Pull Ups each Round)

* DO at least 3 Rounds or until you can no longer get the work load done within 3 minutes.

Score is Completed rounds and Reps in round you could not finish.

Core

3 x 20 MB OH partner throws OR GHD Sit-Ups (10-15 reps)

Cool Down/Stretch

Stretch.