CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice quick
Mobility
– :30 Yoga Shoulder Opener Each side
– :30 Old school arm across the front in Saddle(quad/ankle) pose Each side
Weightlifting
5 Supersets Every 3 Minutes:
1: 8/8 DB Back Rows
2: 5-15 Plyo Push Ups from Knees
*Don’t worry about recording anything here, just choose a challenging weight/rep count for today. Challenge position but don’t let the weight/reps change it.
Metcon
Metcon (No Measure)
25′ AMRAP – Follow each other through movements
20/16 – Calorie Bike
100′ – Farmers Carry 70/53
5 – Wall Walks
10 – (1) Battle Rope slam + (1) Burpee w/ ropes
10 – (1) MB Clean + (1) Front MB Slam 20/14
20 – Seated MB Torso Twists 20/14
**While waiting for a Bike to be available either Rest OR Sled Walk OR Wall Sits/Plank Holds
**You can either move steady and get a flush or really push these moves and go for it. Either way, have fun today… it has been a tough week so far.
Cool Down/Stretch
take some time to stretch all big muscles, be ready for HSPU’s and or Burpees in 19.3
– Quads, Shoulders, Lats, Hamstrings… all the big movers