CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Dynamic 10 Minutes CFN (No Measure)

(Coaches Choice)

2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.

Karaokee 2

Arms Up Lunge with Twists 2

High Knees 2 (dollar every step)

High Kicks 1

Quad Stretch 1

High Skips 2

Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)

Butt Kicks 1

Side Shuffles 2

Runs 2-4

10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees

– Arm Circles/Crosses, Wrist circles

Skills

Agility Ladder

– 2 feet forward (2x)

– 2 feet Laterally (2xL,2xR)

– Hop Scotch (2x)

– Zig Zag Hops (2x)

– Icky Shuffle (2x)

Plyo PVC Bounding Hops

– 4 x 5 Hops (20″/24″)

– 4 x 5 Low Hurdles if can not jump 20″ high

Metcon

Metcon (No Measure)

20′ AMRAP

40′ HS Walk (1 trip around the world)

10 MB Cleans 20/14

20 Grasshoppers

10 GHD Sit-Ups/T2B

400m Run

Cool Down/Stretch

Stretch as class, everyone pick something thats tight

– :60 each stretch