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