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4.13.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Skills

Stamina or Drills (:40Work/:20Rest)

– DU’s or Power Jumps

– DU’s or 1,1,2,1,1,2

– DU’s or 1,2,1,2

– DU’s

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

800m Run

100 DU’s

50 Abmat Sit-Ups

Skills

Muscle Up Skills and Drills

– Strict, Kipping, Transitions

– Swings on rings, hip to rings, feet on floor turnovers, banded turnovers

*think work on getting better at these instead of killing yourself with volume, so if you have them just think small perfect sets with plenty of rest, if not use drills to get better*

Cool Down/Stretch

Stretch/Smash Everything!!! 1-2 Minutes each hold!