CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL
(1)Knee Hug into Hip Flexor Lunge
(1) Leg Kicks
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
Metcon
2017 Regional Event 1 (Time)
Run 1200m (800m+400m)
-then-
12 Rounds:
4 Strict HSPUs
8 C2B Pull Ups
12 Air Squats
25′ time cap
– use weighted vest 20/14lbs if possible
Weightlifting
Back Squats
– heavy sets of 3 reps
– shoot for at least 4 working sets
– no time component
Back Squat (4×3)
Cool Down/Stretch
Taste the rainbow!!