CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*10 Minutes Coaches Choice*

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Weightlifting

DB Incline Bench Press 5 x 7

– Every 2 Minutes

DB Incline Bench Press (5 x 7)

DB Incline Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

500/450m Row

25 Push Ups

12 Slam Balls 30/20

Accessory Work

3 x 10-15 Weighted Reverse Snow Angles (2.5lbs)

Cool Down/Stretch

4-5 Minutes, anything you want!