CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge
Elevated Walking Samson
High Knees
Walking 1 leg RDL
Knee Hugs
Toy Soldiers/High Kicks
Walking Quad Stretch
Lunge W/ Twist
– 10 Arm Circles Forwards/Backwards, Across
– 10/10 Wrist circles both directions
– 5 bow and bends
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Sit Ups To Straddle Stretch
10 Squats (mobility focus)
Gymnastics
5 x 3 Wt Pull Ups
or
5 x 3 Negatives/BB Pull ups
Weighted Pull-ups (5 x 3)
Metcon
Metcon (Time)
5 RFT:
500m Row
50 DU’s or 100 Single Unders
25 Butterfly/Abmat Sit-Ups
Metcon
10 Minute Cap
30 Muscle-Ups (Time)
30 muscle-ups for time