CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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

Work quickly through 3 rounds:

10-20 Strict Unbroken Push ups

3-8 strict Unbroken Pull Ups/Ring Rows

Then

Bench Press 3×15

– Every 2:30

Bench Press (3×15)

Metcon

Go fast, make it hurt!!!

Metcon (Time)

5 rounds:

250/200m Row

50 Double Unders (100 singles)

Gymnastics

5×5 EMOM

– Strict Ring or Bar dips @21×1

Cool Down/Stretch