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.