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5.16.17

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.