CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
10-15 Minutes:
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
High Knees
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
10 Scorpions
10 Iron Crosses
5 Downward dog to Cobra (2 sec holds)
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Rolling Sit Ups To Straddle
10 Squats (mobility focus)
– Lizard/Twisted Lizard (1 min per side)
– Puppy Dog (1 min)
– Frog Stretch (1 min)
– Pigeon (1 min per side)
Metcon
12 Days of Christmas (Time)
1. Muscle Ups(Rx+)/ Chest 2 Bar(Rx)
2. Squat or Power Snatch 135/95
3. Box Jumps 30″/24″
4. Push Press/ Power Jerk 135/95
5. T2B
6. Hang Power Cleans 135/95
7. HSPU’s
8. Deadlifts 135/95
9. Wall Balls 20/14
10. Lunges (10 Each Leg)
11. Overhead Squats 135/95
12. Bar over Burpees
Skills
EOMOM
– 5 Rounds of 45 seconds DU practice/power jumps
-Play with this, have fun!