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
Weightlifting
4 x 40′ OH Walking Lunge (BB/KB/DB/Plate)
5 x 5 Bench Press BB
Bench Press (5 x 5)
Metcon
Metcon (2 Rounds for reps)
12 Minute AMRAP
15 Wall Balls 25/20
10 T2B
@ 12:00
– 3 Minutes Max HSPUs, Pike, Push Ups
Core
3 Rounds:
10 Hollow Body Lifts
10 Hollow Body Rocks
10 Second Hollow Body Hold
Cool Down/Stretch
Top 3:
– Thread the needle Legs (glutes/Hamstrings)
– Couch Stretch/Saddle
– Twisted Cross (chest)