CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)

Weightlifting

Squat Therapy on Wall to MB

2×5 (slow and control)

Back Squats

3×10

– Every 3 minutes –

Back Squat (3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP

10 Deadlifts

5 Hang Squat Cleans

5 Push Jerks

RX 155/105

Accessory Work

3×16-20 OH Plate/DB lunges

-then-

3×5-10+ GH Raises