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
Core
10 Minute EMOM (:30 Work/:30 Rest) 5 sets each
1- Double Unders (or practice.. Power Jumps, Single-Double, etc.)
2- L-Sit/Hollow Body Holds
Metcon
Metcon (AMRAP – Reps)
10 Minute EMOM
Burpees to a 45lb Bumper plate
RX = 10 Reps
RX+ = 15 Reps
Record how many reps you get staying true to the EMOM
Cool Down/Stretch
Coaches lead cool down/Recovery
10 Minutes Stretching
10 Minutes Foam roll/Lacrosse Ball