CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*10 Minute Coaches Choice*

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

Weightlifting

Front Squats (from the floor)

– 3 x 15

– Every 2 Minutes

Front Squat (3 x 15)

Metcon

Metcon (Time)

5 Rounds For Time:

10 Burpees

5/5 1-Arm DB Push Press (70/50)

15 Box Jump Overs (24″/20″)

5/5 Alternating 1-Arm DB Snatch (70/50)

*20 Minute Time Cap*

Core

4 Rounds:

10 GHD Sit-Ups/DB Abmat Sit-Ups

20 Plate Torso Twists

Cool Down/Stretch

when in doubt COUCH it out!!