CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 Minutes tops.

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

Super Set Every 3 minutes (15 Minutes)

Bench Press 5 x 4

Strict Chin Ups 5 x 5-7

Bench Press (5 x 4)

Chin-Ups (5 x 5-7)

Supinated grip pull ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

400m Run (500/450m Row if too Cold)

20 HSPU’s

30 Wall Balls (20/14lbs)

*Count Run as 1 if you started 2 if you finished.

Accessory Work

3 x :60 Work/:60 Rest

– Hollow Body work –

Cool Down/Stretch