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)