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

Weightlifting

DB Push Press 5 x 8

– Every 2 Minutes –

– Make sure you are in a good position locked out over head, Tight butt, Tight Stomach, Active shoulder

DB Push Press (5 x 8)

2-Arm DB Push Press with lockout over head

Metcon

Metcon (No Measure)

20′ EMOM

1 – 10 Ring Push Ups

2 – 15/10 Calorie Row

3 – 10/10 MB Wood Chops (be explosive)

4 – 15 V- Ups (be explosive)

Accessory Work

Crossover Symmetry Iron Scap

OR

4 x 12 Band Pull Aparts (TEMPO w/ Pause)

Cool Down/Stretch

Recovery, Have it your way!