CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2016 Summer Dynamic Warm Up (No Measure)
Dynamic:
400m Run
(2)Spider Man Lunge w/Twists
(2)1Leg RDL w/High Kick
(2)Knee Hug into Hip Flexor Lunge
(2) Carioca
(2) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(2) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
THEN – 10 Each
– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)
Metcon
Metcon (Time)
32′ Time Cap
3 Rounds:
800m Run
1000m Row
*Scale as needed*
Compare to 9.29.16
Core
EMOM as a class
15 V-Ups x 5 Minutes
-Speed off the back and reach to the toes!!
Cash Out
-1 Minute Dragon both sides (hip Flexor)
-1 Minute Pigeon each side (glutes/hips)
-1 Minute Twisted Lizard/Couch each side (quad/hip flexor)
5 Minutes in the Sauna
