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!)

Skills

Burgener Warm Up – 5 reps each

1. Down Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Push Press

5. OH Squat

6. Snatch Balance

7. Hang Power Snatch

8. Power Snatch from Shins

Gymnastics

3 Rep Max Weighted Pull Up test

Weighted Pull-ups (3RM)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Core

3 x 10 Hip Extension on GHD