CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2016 Summer Dynamic Warm Up (No Measure)

Dynamic:

400m Run

(2)Spider Man Lunge w/Twists

(2)1Leg RDL w/High Kick

(2)Knee Hug into Hip Flexor Lunge

(2) Carioca

(2) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(2) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch

THEN – 10 Each

– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)