CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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

Get Heavy!

Front Squats 5 x 3, Every 2 Minutes

– 2 Ramp up sets –

Front Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

20′ AMRAP/Ladder

200m Run

HSPU Ladder (5,10,15,20,25,30, etc…)

Climb ladder as high as possible in 20 Minutes

Score = Total Reps of HSPUs

Core

3 x :30-:45 Side Plank Holds each side

– Rest as needed –

Cool Down/Stretch

Use a band to stretch out Shoulders, Lats, Chest

AND Calves/Legs from Running & Squatting