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
