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

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Metcon (Time)

4 rounds:

21 Russian KB Swings 70/53

15 Burpee Box Jumps 24″/20″

Rest :60