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!!
