CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

CFN Body Weight (No Measure)

2 Gym Runs (Down/Back,Down/Back)

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

5/5 Spiderman Lunge with twist

10 Squats

2 Gym Runs (Down/Back, Down/Back)

5 Burpees

5 Downward Dog to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

10/10 Bent over torso twists

Walking 1 leg RDL w/ High Kick

Long Jump length of Gym

Metcon

2015 ECC Qualifier WOD 4 (Time)

For Time:

30-20-10 Alternating DB Snatches 70/50

100 DU’s between each set

Weightlifting

Bench Press 5 x 6

– EOMOM

Deadlift 4 x 5

– EOMOM

– Touch and Go

Bench Press (5×6)

Deadlift (4×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

20 OHS 135/95

20 C2B Pull Ups

20 Box Jump Overs 24″/20″

Scale as needed.

Cash Out

Performance and Fitness:

Crossover Symmetry Iron Scap

AND

Hip Extensions 3×10

– (slow and controlled)