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