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)

Open Gym

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!!