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