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
