CrossFit Nucleus, CrossFit Nucleus – CrossFit
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(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
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.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
*NO Butterfly Pull Ups, work on your basic gymnastics kip and stay smooth for 20 minutes*
spend last 10 minutes of class stretching!