CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8 Minute AMRAP

CFN Body Weight (No Measure)

2 Gym Runs

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

10 Spiderman Lunge with twist

10 Squats

2 Gym Runs

5 Burpees

5 Inch worm to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Bent over torso twists

Long Jump length of Gym

Metcon

Every 4 Minutes X 4 = 16 Minutes

– 400m RUN

– Max Rep HSPU’s

Gymnastics

3 x E90seconds (choose ONE each round or stay with one for every round)

– Strict Muscle Ups

– Kipping Muscle Ups

– Muscle Up Transitions

– False Grip Ring Rows/Pull Ups

– Ring Rows

Agility

Agility Ladder

– 2 feet Each box lateral/Left X2

– 2 feet Each box lateral/Right X2

– 2 feet In-2 feet out/Left X3

– 2 feet in-2 feet out/Right X3

– Icky Shuffle X4

Metcon

Metcon (Time)

4 Rounds For Time:

25/20 Calorie Row

15 Burpees over the Erg

Cool Down/Stretch

– Lizard/Twisted Lizard

– Kneeling Hamstring

– Puppy Dog

– Low Dragon (lizard with your knee pushing forward to stretch Calf/Achilles)

– Pigeon

– Low Back Twist