CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP
– Carioca (down and back)
– Lateral Lunges (1)
Agility Ladder (Coaches Choice A)
– 1 Leg RDL w/ Leg Kick (1)
– High Skips (1)
Agility Ladder (Coaches Choice B)
– Spiderman Lunge With Twists (1)
– 10 Rolling Sit Ups
Left Foot/Right Foot/ Both Feet Bounding Hurdle Jumps (orange Hurdles)
– 10 Push Ups
– 5 PVC Pass Throughs
– 5 PVC OH Squats
– 5/5 PVC Torso Twists
– Max Unbroken Strict Pull Ups OR 10 Ring Rows Strict as Possible
Skills
Rowing Technique 4 x 5 Perfect Pulls
– Legs, hips, arms, reload
Kipping Pull Up technique (5 of everything)
– Shoulder Retractions, Band Pull-Aparts, Push-Pull, Knees up, Hip pops on floor, Kipping Pull Up, Unbroken Kipping Pull Ups(bench press into next kip)
Metcon
Metcon (No Measure)
3 Rounds, 1 Minute at each station (FGB Style)
1 – Double Unders
2 – Battle Ropes
3 – Burpee Box Jump Overs 24/20″
4 – Abmat Sit-Ups
5 – Row/Bike/SkiErg (switch each round if possible)
– 1:00 Rest –
Cool Down/Stretch
Spend a solid 10 Minutes stretching, Breath DEEP and SLOW and spend at least a minute in each stretch!!!