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!!!
