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