CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch

Weightlifting

Bench Press

– 5×5 @10×1

– Set your back!

– Every 2 Minutes

Bench Press (5×5)

Gymnastics

3 x Max Reps Strict Dips

– Ring, Bar, DB Push Ups

– Every 2 Minutes

Ring Dips (3 x Max Reps)

Dips (3 x Max Reps)

Metcon

Metcon (Time)

3 Rounds for time:

15 Push Ups

10 T2B/Knee Raise/V-Ups

30 Grasshoppers (total)

15 Ball Slams 40/30

Cool Down/Stretch

1. Childs Pose (:15/:15 One Palm facing ceiling)

2. Yoga Shoulder pose (:45/:45)

3. Seal Stretch (:45)

4. Lats on Rig (:45/:45)

5. Chest Stretch on Rig (:45/:45)