CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
12 Minutes Tops! so get moving and get warmed up quick!
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)
Metcon
Metcon (3 Rounds for reps)
4′ AMRAP
27 Calorie Row, 27 Burpees, 27 C2B
-REST 4:00-
4′ AMRAP
21 Calorie Row, 21 Burpees, 21 T2B
-REST 4:00-
4′ AMRAP
15 Calorie Row, 15 Burpees, 15 Pull Ups
*20 Minutes total*
– Score each 4′ Separately, total reps of each 4 minute segment.
Weightlifting
Build up to a heavy Push Press of 2 Reps
– No Clock, just go when you’re ready and get AHAP (As Heavy As Possible)
– at least 5 sets
Push Press (2 Rep Max)
Core
EMOM/E2Min Style Core work
– L-Sits, Hollow Body, Plank w/ Weights
Choose any of these and have some fun!!
Cool Down/Stretch
Yep.