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

Metcon

Metcon (Time)

4 RFT

20 min time cap

7 Clean & Jerk

14 T2B

21 Box Jumps

*185/135 Rx+

*155/105 Rx

Metcon

Rowing-10 Rounds

1min ON/1 min OFF

Gymnastics

5 Sets

30 sec ON

30 sec OFF

Handstand Holds

** Shoulder taps if possible