CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Spring 2016 (No Measure)

Move with a purpose and get sweaty!

10 minutes MAX

400-600m Run (3min)

Or – 3 minute Row/Bike

Karaokee 2

Spiderman lunge w/Twist-Twist 1

RDL w/high kick 1

High skips w/ reach 2

Side shuffle 2

Knee Hug/Ankle lift 1

High kicks 1

10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers

At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)