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)