CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Mobility
– 1:00 each side Spiderman Lunge work
– 1:00 Praying Squat hold
– :30 Each side Hip Flexor/Samson Stretch
Weightlifting
Back Squats (heavy)
5 x 4, Every 2 Minutes
Back Squat (5 x 4)
Metcon
Metcon (Time)
3 Rounds For Time:
20 T2B
40 Wall Balls 20/14
80′ MB Front Load Walking Lunges
20 Minute Time Cap.
Cool Down/Stretch
:30 Butterfly
1:00 Z-Stretch (Quad/HipFlexor/Shoulder/Chest)
1:00 Hurdler Stretch (Hamstring/Low Back)
1:00 Pigeon Stretch (glutes/Hips/Low Back/Groin)
Repeat the other side!