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

Every 3 Minutes do 14 walking lunges with Barbell

– Partner up as needed

– Start with light-moderate weight, add each set if you can

– Keep your feet shoulder with apart while stepping, stay on the train tracks

Barbell Walking Lunges (4 x 14)

barbell walking lunges

Metcon

Metcon (Time)

For Time:

21-15-9

Goblet Squats 53/35

Burpees

American KB Swings 53/35

Core

Firehouse MB Ab Circuit (No Measure)

10 of everything, 4 Rounds, 3 movements each round:

– Sit-Ups, Pauses, 1/2 Jacks

– 1/2 Ups, MB Chest pass, 1/2 Jacks

– 1/2 Downs, MB Overhead throws, 1/2 Jacks

– MB Chest Pass, MB Overhead throws, Full Jacks

*Use 10lbs or less for MB

then hit Cobra Stretch for a minute immediately afterwards.

Cool Down/Stretch

:60 each

– Couch Stretch

– Seated Hamstring

– Seated Twisted Low Back

– Figure 4 (glutes)