CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
8′ AMRAP
– 8 Rolling Sit Ups
– 8 Push Ups
– 8 Lateral Lunges
– 8 PVC Pass Throughs
– 8 Leg Swings
– 8 Arm Circles Front/Back
THEN
400m Run
Gymnastics
EMOM 10′ (5 Sets of 10 reps of each movements)
1 – Kipping HSPUs, Pikes, Hand Release
2 – C2B Pull Ups, pull ups, ring rows
*Work on getting some volume here.
Metcon
Metcon (AMRAP – Rounds and Reps)
18′ AMRAP
8 DB Thrusters 50/35
12 T2B
16 Burpees to 6″ target
400m Run
**The Runs Score as 1 rep if you start it, 2 if you start it with more then 1 Minute left in workout, 3 if you finish it (shouldn’t matter because you will finish a full round)
Cool Down/Stretch
Cool down and spend a few minutes stretching to optimize Recovery and get you ready to train hard and heavy Wednesday!!