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!