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!)

Cool Down/Stretch