CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch
3 Rounds: 12 Banded Good Mornings, 25 DU’s, 10 Wall Balls

Weightlifting

(20 Minutes)

Back Squat

– Build up to about 90% for a SINGLE

-5 x 3 @80%

– On the 5th Set do max reps as long as you can maintain good form!! NO BAD REPS!

Back Squat (heavy Single)

Back Squat (5 x 3 )

Metcon

Metcon (Time)

4 Rounds:

24/18 Calorie Row

12 Front Squats 135/95

50 DU’s

20′ Time Cap

Cool Down/Stretch

1. Couch

2. Twisted Lizard

3. Hamstring

4. Pigeon