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 –