CrossFit Nucleus, CrossFit Nucleus – CrossFit
General Warm Up (No Measure)
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
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)
Work DUs, Pull Ups, HSPUs, Muscle Ups, and do some light cardio!!
Pick 1-3 things practice movements but don’t let yourself accumulate too much volume..
Mobilize poor positions/stretch any tight stuff!
17.2 will be here Friday so be ready to get crazy at Friday Night Lights!!