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
+ 2 rounds:
– 10 Push Ups
– 10 Rolling Sit-Ups
THEN
2 x :30 Dead Bug holds
– fight for positions!! Rest as needed do as class!
Weightlifting
Around 5 total attempts
Or 4×5 bench press
Bench Press (3RM)
Gymnastics
6′ to accumulate 1:00 at top of ring dip THEN 1:00 at bottom of ring dip
Use top of push up and 90 degree elbow push up for scale!
Metcon
()
Metcon (Time)
4 rounds:
21 Russian KB Swings 70/53
15 Burpee Box Jumps 24″/20″
Rest :60