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
Metcon
Metcon (No Measure)
4 Rounds of EMOM = 24 Minutes total
1 = 5 Strict Ring Dips (make them tough w/tempo)
2 = :30 HS Hold
3 = 5 Strict Ring Rows (make them tough w/tempo)
4 = :30 Hollow Body Hold
5 = :30/80′ Farmers Carry 100/70 OR AHAP!!
6 = :30 Wall Sit w/ Plate in lap
Cash Out
2 vs 2 Tic-Tac-Toe (45/25lbs Plate)
– OH plate lunges to the board, put down plate, run back tag partner
– 3-5′ Time cap (coaches choice)
– If board is full, lunge down and switch two plates, you have to get back to start line with 3 in a row to win.
OR
Just stretch, extra cardio… Open gym type stuff if you don’t like games.