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5.18.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Dynamic 10 Minutes CFN (No Measure)

(Coaches Choice)

2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.

Karaokee 2

Arms Up Lunge with Twists 2

High Knees 2 (dollar every step)

High Kicks 1

Quad Stretch 1

High Skips 2

Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)

Butt Kicks 1

Side Shuffles 2

Runs 2-4

10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees

– Arm Circles/Crosses, Wrist circles

Skills

Double Unders (Stamina or Skill building)

– :30 work/ :30 rest

– Power Jumps, High tempo, Low Tempo, Unbroken

– Or Stamina :30 unbroken

Metcon

Metcon (No Measure)

EMOM x 28′ (4 Rounds)

1 – 40′ HS Walk or :30 HS Hold

2 – 18/12 Calorie Row

3 – 50 DU’s

4 – 160′ Sled Push AHAP&AsFastAsPossible

5 – 12/8 Calorie Bike

6 – 12 GHD Sit-Ups/Abmat Sit-Ups

7 – 15 Burpees

If you find yourself working with no time to rest then scale the work for that minute as needed. Looking for somewhere between 10-20 Seconds Rest each round

Cool Down/Stretch

Do you clean your car when there is mud all over it??