CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
10 each: rolling sit-ups, scorpions, Iron Cross, Downward dog to Cobra, kips on bar/rings
-then-
BB Complex 3×5
– DL
– RDL
– Press
– Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
17’AMRAP
30 Calorie Row
25 HSPUs
20 Deadlift 185/145–155/105 (go light, keep back straight, should be unbroken almost the entire time)