CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP
30 Jumping Jacks (3Ways-Regular, Cross Arms, Up Down Arms)
20 Bent Forward Torso Twists
10 Rolling Sit Ups
10 Push Ups
10/10 Lateral Lunges
10 PVC Pass Throughs
10/10 PVC Leg Swings
10 PVC OH Squats
5 Kipping Pull Ups/Kips
Skills
Double Under Stamina or Skill Session :40Work/:20Rest
– Power Jumps — DU’s
– Single, Single, Double/power jump — DU’s
– Single, Double, Single, Double — DU’s
– Double Unders — DU’s
1 Minute Calf/Achilles stretch on Rig each side
1 Minute Wrist Stretch
1 Minute Puppy Dog Stretch
Metcon
Metcon (No Measure)
30′ AMRAP
1000m Row
25 Thrusters 45/35
4 Trips down and back Farmers Carry 70/50
– Use KB or DB –
Cool Down/Stretch
Spend at least 5-6 Minutes stretching all the major parts of the body that are a little spicy.