CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN Body Weight (No Measure)
2 Gym Runs (Down/Back,Down/Back)
10/10/10 3 Way Jumping Jacks
10 Push Ups
10 Rolling Sit-Ups to Straddle
5/5 Spiderman Lunge with twist
5 Toe Grab 2 Russian Baby makers
10 Squats
2 Gym Runs (Down/Back, Down/Back)
5 Burpees
5 Downward Dog to Cobras
5/5 Scorpion
5/5 Iron Cross
5/5 Lateral Lunges (stay in Heels)
5/5 Side Bends w/ Extended Arms
5/5 Palm to Palm
10/10 Bent over torso twists
Walking 1 leg RDL w/ High Kick
Long Jump length of Gym
Mobility
1. Reverse Crab stretch
– sit on butt, hands behind your back, heels on the ground, then Drive your hips and chest forward and up towards the ceiling and hold for 20-30 seconds
2. Twisted Lizard
3. Puppy Dog
4. Cobra Stretch
Weightlifting
Bench Press 3 x 5 Reps
– 2-3 Warm Up Sets
– 10 total minutes
Bench Press (3 x 5)
Metcon
Metcon (Time)
5 Rounds For Time:
7 – Unbroken T2b
14 – Unbroken Wall Balls
21 – Unbroken DU’s
rest :30
RX
T2b, 20/14, DUs
Scaled
V-Ups, 14/10, 50 Unbroken Single Unders
Cash Out
GH Rasies 4 x 5+ reps
OR RDLs 4 x 8-10 reps
AND
4 x 10 DB Bicep Curls
– Rotational and/or Hammer
Metcon
500m Row (Time)
Max Effort 500m Row
Cool Down/Stretch
do 3 or more!!
1. Couch
2. Puppy Dog
3. Kneeling Hamstring
4. Twisted Lizard
5. Dragon/Samson
6. Low Dragon
7. Childs pose w/ shoulders
8. Frog
9. Pigeon
10. Supine extended leg twist
11. Seated torso twist