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
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
15 American KB Swings 70/53
10 T2B
5 Strict HSPUs
Weightlifting
DB Bench Press 4 x 10
– Rest as Needed –
DB Bench Press (4 x 10)
Dumbbell bench press
Core
45 GHD Sit-Ups
OR
60 Abmat Sit-Ups
– In as few sets possible, rest as needed.
Cool Down/Stretch
Do the Dew!