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
