Call Us: 618-416-8677

6.13.17

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!