CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
5 Minute rounds, 1 minute rest X 3 Rounds
– No Measure so get the work in you need to get in
Metcon (No Measure)
FGB Style – 5 stations, 1 Minute work each station followed by 1 Minute rest. 3 total rounds.
1 – Battle Ropes (alternating arms – no two hand slams)
2 – Sleds (light and fast, keep moving)
3 – Ski Erg (max Calories)
4 – Bike (max Calories)
5 – Rope Climbs (max Reps)
– then rest 1 Minute –
Core
An extra “Core based Metcon” Move steady but not a sprint, focus on really good movements
5 Rounds:
15 Burpees
10 GHD Sit-Ups or Straight Leg Abmat Sit-Ups
Cool Down/Stretch
take your time here and get ready for Friday
