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