CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN PVC (No Measure)
20 Burpees
-then-
2 Rounds:
7/7 – Leg Swings
7 – Passthroughs
7/7 – Torso Twists
7 – Good Mornings
7/7 – Side Bends
7 – Overhead Squats
-then-
20 Burpees
Metcon
Battle Ropes: alternating waves (NO 2 hand Slams)
Sand Bag/Slam Ball: we have two sand bags if the light one is two light or heavy use a slam ball and do a “stone over shoulder” girls think about using the 40lb slam ball
Double Unders: Try your best to get one for the minute if you do not have them, if you have to put a few singles in between your doubles then try to do less singles in between.
Metcon (No Measure)
3 Rounds: 1:00 Work each station
– Sleds
– Bikes
– Rope Climbs
– Battle Ropes
– Sand Bag Cleans/Slam Ball over Shoulder
– Burpee Box Jumps 20″
– Ski Erg
– Double Unders
– Weighted Planks 35/25
REST 2:00, Start somewhere different next round.
Core
3 Rounds:
Side Planks :30/:30
Side plank Star Fish 10/10
Cool Down/Stretch
Spend a SOLID 10 Minutes AT LEAST stretching even if that means skipping the Core and doing that at home later. Stretching is more important!!!
