CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
PVC – 10 reps – 2 Rounds
– Leg Swings
– Passthroughs
– Torso twists
– Good Mornings
– Side Bends
– OHS w/Band (pull band apart)
Skills
Turkish Get Ups
5×2
OR
Technique with class
Turkish Get Up (5×2/2)
Bitch Work
Tabata Battle Ropes
8x :20/:10 (4 minutes total)
– while you wait work through the DU progressions :40/:20 (work/rest)
1: power Jumps
2: 1,1,2,1,1,2,1,1,2
3: 1,2,1,2,1,2,1,2
4: DUs
Metcon
Go hard and push your lungs here!!
– every M on rower counts as a rep
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
250m/200m Row
35 DUs (50 single unders)
Cool Down/Stretch
Work through with class as time allows.
1: lacrosse ball Glute to Hip flexor
2: Banded Samson & Hamstring
3: Banded Lat & Chest/Shoulder
4: Plate on knee Adductor/Butterfly Stretch
5: 1-Arm puppy dog on bench/box
6: Low Dragon/Dragon stretch
7: Seated Straddle
8: Saddle plus Eagle/Archer Arms