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7.13.17

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

Metcon

Metcon (3 Rounds for reps)

FGB Style 3 Rounds:

1:00 Work at each station on a continuous clock

1 – Sleds (max distance) (1 length of turf = 1 rep)

2 – Ski Ergs (Max Calories)

3 – Bike (Max Calories)

4 – Rope Climbs (Max Reps)

5 – Slam Ball 30/20lbs (Max Reps)

6 – REST

*sled weight moderately heavy but allow you to keep moving (a slow jog should be sustainable each round while moving the sled)

Cool Down/Stretch

Get on a foam roller and smash anything thats tight for 10+ Minutes

then

Stretch everything you smashed.

You should have plenty of time here, team up and do this together as a class.