CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Skills

Double Unders (:40 Work/:20 Rest)

– Power Jumps

– Single, Single, Double

– Single, Double, Single, Double

– Double Unders

MB Cleans

– Straight Arm DL w/ Shoulder Shrug

– Shrug and pull under into bottom of squat

– Full MB Clean

Mobility

Front Rack (BB on Rig) (5-6 Minutes)

– :60 Standing Puppy Dog

– :60 Skin the Cat

– :60 Chest opener on BB

– :60/:60 Triceps/Lat Smash on BB

– :60 – 2 Minutes Praying Squat hold (use rig if you have to)

Metcon

Metcon (No Measure)

20′ AMRAP

17/15 Calories on Rower

15 Burpees over Rower

13 MB Cleans 20/14

11 DB Renegade Push Up/Row 25/15

9 T2B

7 Slam Balls 30/20

5 Strict HSPUs/Pike Push Ups (deficit if you can do it unbroken)

*Renegade Row 1 rep = Push up/ Row Left/ Row Right

Cool Down/Stretch

Stretch as class :60 Each stretch, do what ever is needed.