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
Metcon
No Score, just work as hard as you can and get as much out of this as you can.
Metcon (No Measure)
10 Minute AMRAP
RX:
250/200m Row
5 Strict Pull Ups/Chin Ups
10 HSPUs
Scaled:
250/200m Row
5 Supine Grip Ring Rows
10 Pike Push Ups
Gymnastics
4 x 5-8 w/ 1 FULL Second Pause at the top
– Keep Scaps engaged the whole time!!
– Elbows back
– EOMOM (8 minutes)
Ring Rows (4 x 5-8)
Metcon
this is a SPRINT!!!
– Do not pace.
Metcon (Time)
3RFT:
RX:
75 DU’s
30 Walking Lunges (no Weight)
10 Strict Push Ups
Scaled:
150 Jump Ropes
30 Walking Lunges (no Weight)
10 Strict as possible Push Ups
Cash Out
Performance:
MU Drills (No actual MU’s Unless they are strict)
Fitness:
40 Calories on the Ski Erg as fast as possible.