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
Mobility
Seated Banded Shoulder stretch :45 each side
Banded Super Front Rack Stretch :45 each side
Bottom Squat hold :60
Core
Hollow Body Holds
5 sets: :30 work/:30 Rest
Metcon
Move steady for 30’ trying to control your HR and breathing. When finished you should not feel completely smoked instead refreshed. Let’s get ready for 1 more throw down this Saturday of 19.5!!
Metcon (No Measure)
30’ AMRAP
800m Run
30 Box Jump Overs 24″/20″
20 Abmat Sit-Ups
10 Air Squats w/10-15lb plate held straight arms out in front
500m Row (damper at 3-4)
