CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
Skills
3 Rounds:
5 Cartwheels
10 HS Hold/Retractions/Active shoulders
10 Shoulder Retractions on Bar
Metcon
Metcon (No Measure)
Intervals- 10 Rounds
Every 3 minutes complete the following:
10 Burpees
10 MB Cleans
10 Slam Balls
25 DUs
-Mandatory rest of 40 seconds-
Core
4×5-15 GHD Sit-Ups
– focus on driving knees down and explosive on the way up