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