CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Skills

Kipping Pull Ups

– Shoulder Retractions, Push/Pull, Knees up, Hip Pops on floor/bar

1-3 Reps at a time for all movements, 2-3 sets each movement

Metcon

Metcon (Time)

5 Rounds:

400m Run/500m Row

1-3 Rope Climbs

* 5 to 1 Modifications for Rope Climbs too Chin Ups/Ring Rows

*RX+ is 3 Rope Climbs all 5 rounds.

22′ Time Cap, scale running distance if you do not believe you’ll be able to complete all the work.

Weightlifting

Back Squat @ 50%

3 x :60 Max Reps, Rest 2 Minutes

Back Squat (3 x Max Reps :60)

Cool Down/Stretch

Stretch – 12′ total

2:00 Couch

2:00 Lazy Pigeon

2:00 Banded Hamstring