Call Us: 618-416-8677

3.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Dynamic 10 Minutes CFN (No Measure)

(Coaches Choice)

2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.

Karaokee 2

Arms Up Lunge with Twists 2

High Knees 2 (dollar every step)

High Kicks 1

Quad Stretch 1

High Skips 2

Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)

Butt Kicks 1

Side Shuffles 2

Runs 2-4

10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees

– Arm Circles/Crosses, Wrist circles

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

25 Wall Balls 20/14

20 T2B

15 Wall Balls

10 MU’s (Bar)

50 DU’s

Gymnastics

Every 2 Minutes – Max Unbroken C2B Pull Ups

– Stop at 15 reps each round

– 5 Sets total

Cool Down/Stretch

On the Rig

– Calf/Achilles

– Lats

– Shoulders

AND

– Couch/Twisted Lizard/ Saddle (quads)

– Samson/Dragon (hip Flexor)

– Kneeling/Banded Hamstring (hams)

– Lazy Pigeon (hips/Glutes/Hamstrings

– Frog (Adductors)