CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Minutes – Gym Runs (mix it up)

3 Rds:

5 Burpees

10 Push Ups

5 Russian Baby Makers

10 Rolling Sit-ups to Straddle

5 Squats

10 Alternating Spiderman Lunge w/ Twist

(quick)

5/5 Scorpion (quick)

5/5 Iron Cross (quick)

5 Downward Dog to Cobra (quick)

Mobility

1. Twisted Lizard

2. Frog Stretch

3. Puppy Dog

Weightlifting

1-2 Warm Up Sets Back Squats

THEN: Back Squats 6 x (10,3,10,3,10,3)

– EOMOM

– Don’t over think the weights just get going!

– All Sets to be done UNBROKEN

Back Squat (3 x 10)

Back Squat (3 x 3)

Metcon

Metcon (3 Rounds for time)

3 Rounds of the “Power Drill”

5 HSPUs

10 Power Clean

15 Burpees

20 KBs

25 Wall Balls 20/14

-3 minutes rest-

RX: Clean = 135/95, KBs = 53/35

Gymnastics

HSPU work x5:

(3) @30×2, (3) Strict, (6) Kipping

– all 12 reps to be done unbroken as possible.

– Scale the kipping reps if needed.