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)