CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
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