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7.10.17

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

2 x 5 Empty bar Back Squats with complete control

– focus on the little things

THEN

5×3 Back Squats (AsHeavyAsPossible/AHAP)

– Every 2 Minutes

Back Squat (5×3)

Metcon

Metcon (Time)

3 Rounds for time:

21 Thrusters 95/65

400m Run

*Push The pace and hang on!

Cool Down/Stretch

1- Couch/Quad

2- Kneeling Hamstring

3- Lats

4- Yoga Chest opener