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
Sumo Deadlift 5 x (3) AHAP
– Every 1:30 to 2:00
DB Back Rows 4 x (7/7) AHAP
– Partner up and take turns, keep moving
Sumo Deadlift (5 x 3)
Single Arm DB Row (4 x 7/7)
1 arm DB Back Row
Metcon
Metcon (Time)
For Time:
27-21-15-9
Russian KB Swings 70/53
Burpees to 6″ Target
Time Cap 20′
Accessory Work
Jacked Street!
DB Curls 4 x 8/8
– Have fun, get a pump!
Do some abs to if you want!
Cool Down/Stretch
dont skip this!