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)
Metcon
BOME2015 Event 2 (Time)
21-15-9 Pull Ups/KB Swings 53/35lbs
RX+ Ladies
15-12-9 C2B
21-15-9 KB Swings 53lbs
RX+ Men
6-5-4 Bar Muscle Ups
21-15-9 KB Swings 70lbs