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