CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minute AMRAP.
CFN Body Weight (No Measure)
2 Gym Runs
10/10/10 3 Way Jumping Jacks
10 Push Ups
10 Rolling Sit-Ups to Straddle
10 Spiderman Lunge with twist
10 Squats
2 Gym Runs
5 Burpees
5 Inch worm to Cobras
5/5 Scorpion
5/5 Iron Cross
5/5 Lateral Lunges (stay in Heels)
5/5 Bent over torso twists
Long Jump length of Gym
Gymnastics
EMOM 6 Minutes.
1. Strict Pull Ups/Chin ups
2. 10 Band Pull aparts (Red or blue band)
3 sets. Pull Ups or Chin Ups, Negatives, Ring Rows.
Strict Pull Ups (3 x 5)
strict pull ups
Metcon
We can do this alone. Or partner up and alternate rounds until both partners finish 10 rounds.
Scale Pull ups with Ring Rows.
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Cool Down/Stretch
*** Hit anything and everything ***
