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