CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)
PVC – 5 reps each 2 rounds

– pass throughs

– good mornings

– torso twist

– side bends

– halos

– leg swings front/side

– OH Squat

Metcon

Metcon (Time)

Partner WOD for time:

150 Air Squats

130 Cal Row

110 MB Cleans

90 Ball Slams

70 HSPUS

50 Burpee Box Jumps

– then –

Hollow body holds

3x 1:00 Work/1:00 Rest

Core

Hollow body holds

3x 1:00 Work/1:00 Rest