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