CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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