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)

Mobility

1. Twisted Lizard (Spiderman w/ foot grab)

2. Kneeling Hamstring

3. Pigeon Stretch

4. Puppy Dog/Arms on Box (shoulder – t-spine)

Weightlifting

Front Squat – 8 x 1 – Every 2 minutes

Deadlift – 5 x 3 – Every 2 Minutes

Front Squat (8 x 1)

Deadlift (5 x 3)

Metcon

*if finish before 20 Minutes, work on MU’s

Metcon (Time)

5 Rounds For Time:

RX+:

5 – Muscle Ups

10 – Front Rack Lunges (135/95)

RX:

10 C2b + 10 Push Ups

10 – Front Rack Lunges (135/95)

Scaled:

10 Pull Ups + 10 Push Ups

10 Lunges (any weight)