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!