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
Metcon
At 30 Minutes into class Start “Cindy” no matter what.
Warm up takes 10 Minutes, then you have roughly 20 minutes to get through the running.
Metcon (Time)
For Time:
800m Run
-rest 2:00-
800m Run
-rest 1:30-
400m Run
-rest 1:00-
400m Run
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*NO Butterfly Pull Ups, work on your basic gymnastics kip and stay smooth for 20 minutes*
Cool Down/Stretch
spend last 10 minutes of class stretching!
