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
Mobility
1. Lizard/Twisted Lizard
2. Frog Stretch
3. Partner Shoulder Stretch
4. Puppy Dog
Weightlifting
Back Squats 3 x 15 – E2Minutes
Strict Shoulder Press 4 x 3 – E2Minutes
Back Squat (3×15)
Shoulder Press (4 x 3)
Metcon
Metcon (Time)
7 Rounds For Time:
7-Power Cleans
7-Thrusters
7-Bar Burpees
RX – 95/65
Cash Out
Performance:
3 – (3) Snatch Pulls (3 Second pull to knees, then regular speed)
AND
3 – (50) DU’s *unbroken if possible*
Fitness: 3 Rounds.
25 Abmat Sit-Ups
20 MB Twists
15 1/2 Jacks
10/10 Windshield Wipers