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.

Cool Down/Stretch