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
Turkish Get Ups
6 x 2 each arm
– get heavy as perfect form allows
Weightlifting
1 Arm DB Hang Power or Squat Snatch
5 x (5 each arm)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*350/250 meter row after each set of sit-ups
Cool Down/Stretch
1. Calves/Achilles
2. Cobra
3. Chest/Lat stretch on Rig