CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch

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