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

SUPERSET – Every 3 Minutes

1: Power Cleans 5 x 3 (Drop and Reset)

AND

2: Strict Weighted Chin Ups 5 x 3

Power Clean (5 x 3)

Weighted Strict Chin Ups (5 x 3)

Supinated grip pull ups with weight.

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Calories

Burpees over the Rower

*Girls= 45-35-25-25-5 Calories*

Cool Down/Stretch

At Least 4 minutes!

– Low Back

– Calves/Achilles

– Quads

– Hip Flexors

– Lats/Shoulders