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!