CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
Skills
Double Unders: :40 work/:20 rest
– Line Jumps
– Single Unders (1 foot 10 then switch)
– power jumps
– 1.1.2.1.1.2
– 1.2.1.2
– double unders
Metcon
Metcon (AMRAP – Reps)
2 rounds:
:every 5 minutes (rest for :90 every round):
– 400m Run, AMRAP Burpees
-400m Run, AMRAP Abmat Sit-Ups
-400m Run, AMRAP Slam Balls
*Each Round is 15 minutes long, total Metcon time is 30 minutes. The score will be TOTAL number of burpees, sit-ups, AND slam balls.*
Take notes on phone orvwhite board each round then add up when metcon is over*
Cash Out
5+ minutes in the Inferred Sauna. Thank me later! 🙂