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)
