CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)

Mobility

1. T-Spine Foam Roll

2. Lat Stretch

3. Skin the Cats

Weightlifting

Shoulder Press (6×3,2,1,1,1,1)

Gymnastics

Strict Pull Ups (4×5+)

strict pull ups

Metcon

Metcon (Time)

3RFT

500m Row

15 S2OH 115/75

15 C2B

Core

3×15 GHD Sit-Ups

Or

40 Half Ups, 40 Half downs, 40 Abmat sit-ups

Cool Down/Stretch