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!