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)