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!