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??