CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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

1. Banded Chest

2. Banded Lat

3. Banded middle back

Weightlifting

DB Hang Power Snatch 4×6/6

– 1 arm at a time

Strict Pull Ups 3×10

– use bands or partner if needed

– use BB Pull Ups toes behind bar if needed

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5/3 Muscle Ups (Rings or Bar)

10 Power Snatch 115/75

Accessory Work

Posterior Chain Work:

1 Leg KB RDLs 3×8/8