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