CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Mobility
2:00 PVC on Bench (front rack Stretch)
1:00 Bottom/Squat hold
Weightlifting
Thruster (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
5 Left Arm DB Snatch
5 Left Arm DB Thruster
5 Right Arm DB Snatch
5 Right Arm DB Thruster
15 Toes 2 Bar
RX = 50/35
Core
4 x 10 MB Wood Chops (Be Explosive, bring ball over head, pivot back foot and really drop into the throw!)
