CrossFit Nucleus, CrossFit Nucleus – CrossFit


2016 Summer Dynamic Warm Up (No Measure)


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 (Time)

32′ Time Cap

3 Rounds:

800m Run

1000m Row

*Scale as needed*

Compare to 9.29.16


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