CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

4′ Joint Prep

-then-

Agility Circuit

Agility

Plyometrics

2 Rounds – :40 work each station, EMOM

1: Ladder Drills (quick feet, simple, no jumping)

2: Low Hurdles Bunny Hops (try to be on ground as little time as possible)

3: Plate Runs (quick Feet)

4: MB Toe Taps (soccer drill, one leg bounce)

Metcon

Barbed Wire (Time)

4 Rounds for time:

400m Run(30 Burpees)

20 C2B Pull Ups (ring rows)

20 HSPU’s (push ups)

40 Abmat Sit-Ups

40 Air Squats

**Scale as needed today, think low impact and “Active Recovery” if you have been here all week. HSPU’s and C2B should be unbroken or 2 sets each round. Do Perfect Squats every rep, don’t move lazy!**

Barbed Wire (Time)

4 Rounds for time:

400m Run(30 Burpees)

20 C2B Pull Ups (ring rows)

20 HSPU’s (push ups)

40 Abmat Sit-Ups

40 Air Squats

**Scale as needed today, think low impact and “Active Recovery” if you have been here all week. HSPU’s and C2B should be unbroken or 2 sets each round. Do Perfect Squats every rep, don’t move lazy!**

Cool Down/Stretch

Smash and stretch it out! 5-8 Minutes