CrossFit Nucleus, CrossFit Nucleus – CrossFit

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Weightlifting

Clean Position Stretches 3×10

– squatting Quad

– front rack

– front squat

Empty bar Clean Technique

– high hang high pull, power Clean, squat clean

– mid thigh

– just above knees

(Focus positioning and footwork)

Hang Squat Clean

– 6 x 2 Every 2 Minutes

– Record your best completed lift in Wodify.

Hang Clean (6 x 2)

Metcon

Metcon (Time)

5 Rounds:

8/8 DB Front Rack Lunges (50/35)

15 Burpees to 6″ Target (pull up bar)

8 Strict Chin Ups/Supinated Grip Ring Rows

17′ Time Cap

Cool Down/Stretch

8 Minutes Minimum Coaches Lead