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.