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)