CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
12′ Warm up
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) 1-Leg RDL w/Leg Kicks
(1) Spiderman Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Walking Hamstring swoop
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Mobility
Overhead Position 10′
– BB Smash Lats/Triceps (2′ each side)
– BB Chest Stretch over Bar (1′)
– BB Skin the Cat (1′)
– BB Standing Puppy Dog Stretch (1′)
– Seated Banded Shoulder stretch (1′ each side)
Metcon
Metcon (Time)
3 Rounds for time:
800m Run
30 Burpees
500m Row
-then-
3 x 100′ Sled Sprint AHAP
(rest as needed)
*30′ Time Cap
*Score the time after the 3 rounds
Cool Down/Stretch
spend 10 minutes of stretches your choice