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)
Weightlifting
Coach Up Strict Shoulder Press
– Set up, execution, finish position.
5 x 3 Strict Shoulder Press
-Every 2 Minutes
Shoulder Press (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
20 Calorie Row
20 Burpees
40 DU’s (RX+ = 100 DU’s)
Core
3 sets of:
10-15 GHD Sit-Ups
OR
15-25 Abmar Sit-Ups
Cool Down/Stretch
Lazy Pigeon (:60+ each side)
Calf/Achilles on Rig/Wall (:60+ each side)
Cobra (:60+)
Supine Leg Twist (:60+ each side)