CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Spring 2016 (No Measure)

Move with a purpose and get sweaty!

10 minutes MAX

400-600m Run (3min)

Or – 3 minute Row/Bike

Karaokee 2

Spiderman lunge w/Twist-Twist 1

RDL w/high kick 1

High skips w/ reach 2

Side shuffle 2

Knee Hug/Ankle lift 1

High kicks 1

10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers

At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)

Mobility

Front Rack – Squat

1 – Puppy Dog on BB

2 – Skin the Cat on BB

3 – Tricep/Lat Smash w/ BB

4 – Praying Squat Hold for 30-45 Seconds

Weightlifting

2 x 10 Empty Bar Back Squats

– 2 Ramp Up Sets

3 x 3 Back Squats (heavy)

2 x 8 Empty Bar Push Press

– 1-2 Ramp up Sets

4 x 3 Push Press w/ 1 Second pause at the top

Back Squat (3 x 3)

Push Press (4 x 3)

Metcon

Metcon (Time)

4 Rounds For Time:

15 Wall Balls 25/20lb

10 HSPUs

5 Muscle Ups (ring or bar)

Scale:

Air Squats

Push Ups/Pike Push Ups

5 Burpee C2B Pull Ups

Cool Down/Stretch

Top 3:

1 – Couch/Hip Flexor

2 – Lat Stretch

3 – Chest Stretch on Rig/wall