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
Skills
10′ Mess with Turkish Get ups to find appropriate weight for Conditioning.
4-5 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ AMRAP
2/2 Turkish Get Ups (Unbroken each hand 2 reps)
20 Burpee Box jump overs 24″/20″
40 Double Unders
20 HSPUs/Push Ups
Core
3 x 5/5 Split Leg MB Rotational Throws w/ Partner
– Sit in half lunge with a good wide base, rotate the torso towars your partner about 10′ away and try to move the ball with your core not just your arms. Use light weight 10lbs tops.
Cool Down/Stretch
Smash something and stretch something.