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
Weightlifting
Spend 15 Minutes finding a 3 Rep Max on Bench Press
– at least 5 sets
Bench Press (3RM)
Metcon
Metcon (Time)
3 Rounds for time:
75 Double Unders
20 T2B
10 Ring Dips
*Use band for rings if you are close and just need a little help but don’t let the band do all the work.
Core
3 Sets/rest as needed
:30 Left Side Plank
:30 Right Side Plank
:45 Plank w/ Weights?
-rest-
Cool Down/Stretch
– Yoga Chest/Shoulder opener
– Core/Cobra
– Calf/Achilles
– Hip Flexors
– Hamstrings
– Lats