CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)

Weightlifting

Front Squat (5×3)

Push Press (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

50 DUs (100singles)

20 Calorie Row

20 BB or DB Walking Lunges

– 135/95…. 50/35

Cool Down/Stretch

– 1/2 seated frog

– hamstring

– Dragon

– Low Dragon