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
