CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Station + Dynamic Warm Up (No Measure)
3 Rounds of the 3 following stations: (no breaks)
:30 Agility Ladder (Footwork, no jumps)
:30 PVC Hurdles (rebound Jumps
:30 Plate Runs (Switch lead foot every :15)
THEN
(2) Carioca
(1) 1 leg RDL w/High kick
(1) Knee Hug into Hip Flexor Lunge w/ Twist and point
(1) Lateral Lunges
(1/1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) High Skips
10 Rolling Sit-Ups
10/10 Iron Cross & Scorpions
10 Push Ups
10 PVC Pass Throughs
10 PVC Overhead Squats
Metcon
Metcon (No Measure)
Partner Workout – 35 Minute AMRAP
1. Sleds (down and back 2x, Switch each time)
2. Battle Ropes (:30 work/:30 Rest 2x, Switch every :30)
3. Tire Flips (5 reps, switch, 2x each)
4. Slam Balls (10 Reps, switch, 2x each)
5. HS Hold (:30 work, switch, 2x each)
6. Rope Climbs (3 Each, 2x)
7. Planks (:60 work, switch, 2x each)
Cool Down/Stretch
– Chest/Lat stretch on Rig
– Calf/Achilles stretch on Rig
– Couch/Frog/Kneeling Hamstring
– Twisted low back/Figure 4 Glute stretch