CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Station + Dynamic Warm Up (No Measure)
2 Rounds of the 3 following stations: (no breaks)
:45 Agility Ladder (Footwork, no jumps)
:45 PVC Hurdles (rebound Jumps)
:45 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
Metcon
Metcon (No Measure)
25′ AMRAP
50 Double Unders/100 Jump Ropes
25 Push Ups
15 Ball Slams 30/20
****At 0, 5, 10, 15, 20, 25 Minute marks do 1:00 Plank/Hollow Body Hold and then get back to work where you left off.
The Metcon starts and finishes with a 1:00 Hold.
Accessory Work
5′ AMRAP
Max Distance Farmers Carry 70/53
Metcon (Distance)
5′ AMRAP
Max Distance Farmers Carry 70/53
– Use KB’s if possible
Cool Down/Stretch
Get Flexy!