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
1. Goblet Squat hold 60 seconds
– Press elbows into knees, keep torso upright and back tall
2. Lat Stretch and Chest Stretch on Rig
Weightlifting
1 Rep max tests, use safety arms for back squat
Back Squat (5 x 1)
Push Press (5 x 1)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
