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 (Time)

6 Rounds For Time:

400m Run

10 Clean and Jerks 135/95

Core

3 x 15 GHD Sit-Ups

– Be smart, keep your legs tight

Cool Down/Stretch

Stretch!!!