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