CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
If you arrive early do extra mobility if you need it.
Foam roll or lacrosse ball
Spring 2016 (No Measure)
Move with a purpose and get sweaty!
10 minutes MAX
400-600m Run (3min)
Or – 3 minute Row/Bike
Karaokee 2
Spiderman lunge w/Twist-Twist 1
RDL w/high kick 1
High skips w/ reach 2
Side shuffle 2
Knee Hug/Ankle lift 1
High kicks 1
10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers
At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)
Mobility
6 minutes total
1. Banded Hip flexor/couch (1 minute each side)
2. Banded hamstring (1 minute each side)
3. Frog (90 seconds)
Weightlifting
Bulgarian Split Squats 3×10 each
Alternating DB Shoulder Press 3×10 each
Metcon (Time)
3 RFT
400m Run
20 wall balls 20/14
10 ring dips