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)