CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
Agility
Agility Ladder:
2 x Lateral L/R
2 x Lateral In/Out L/R
4 x Icky Shuffle
Weightlifting
15 minutes to build up to a Heavy Single in Bench Press.
– Use a Spotter
4 x 10 DB RDLs
(60 seconds rest between sets)
Bench Press (1RM)
DB RDLs (4 x 10)
DB RDLs
Metcon
Metcon (Time)
4 RFT:
20 – DB Walking Lunges
10 – DB Man Makers
-use the weight that allows you to do both movements.
Cash Out
Cross Over Symmetry
– Iron Scap
AND
DB Curls 4 x 10
AND
STRETCH
– Quads
– Glutes
– Hamstrings
– Hip Flexors