CrossFit Nucleus, CrossFit Nucleus – CrossFit

Mobility

1:30 Low Dragon each side (calf/achilles)

1:30 Shoulder Opener each side

(6:00 Total)

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)

Metcon

Metcon (Time)

3 Rounds For Time:

75, 50, 25 Double Unders

30, 20, 10 S2OH 135/95

400m Run (each round)

Weightlifting

Strict Shoulder Press 5 x 5 w/ 1 second pause at top

– Shoulders will be fatigued after metcon so work on positioning and execution of movement more then how much weight you have on there, but still push it a little bit just don’t lose positioning.

Shoulder Press (5×5)

Accessory Work

Crossover Symmetry Iron Scap (8 Reps each move)

AND

Repeat the mobility drills from earlier to stretch out!