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!