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3.13.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Mike’s Warm Up (No Measure)

*crossover symmetry activation 5 reps each before if possible*

12′ – 15′ Total time.

500-1000m Row (Good pace, get sweaty)

(2) Carioca

(1) Spiderman Lunge w/Twist

(1)1 Leg RDL

(1) High Knees

(1) Lunge with Reach/Bend to side of front leg

(1) Leg Kicks

(1) Butt Kicks

10 Kips on Pull Up Bar

10 Rolling Sit-Ups

10/10 Lateral Lunges (sit hips down like squat)

10 Burpees w/ 6″ Jump

THEN (when Applicable)

BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.

THEN (when Applicable)

Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds

Metcon

Primer/Technique

2 rds:

5 Cal Row

3 HSPUs

2 Squat Cleans (starting weight)

Metcon (Time)

4 rounds for time:

500m Row

20 HSPUs

15 Squat Cleans

– Men:135,165,195,225

– Women: 95,105,115,125

*weights go up each round fir Squat Cleans, scale as needed.

Cool Down/Stretch