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 w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Mobility
Squat Mobility – 10 Minutes
– (2′) Banded Ankle each side (green/blue)
– (1′) Banded Spiderman Hip Opener
– (1′) Banded Hamstring
– (2′) Squat Therapy on Wall (As many quality reps as possible to MB)
Metcon
Metcon (Time)
3 Rounds for time – 35′ Time Cap
800m Run (5′)
40 Burpees (4′)
20 T2B (2′)
Cool Down/Stretch
Foam Roll and Stretch for 8+ Minutes