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