CrossFit Nucleus, CrossFit Nucleus – CrossFit
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