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
As class position stretches
– Front Rack & OH Lockout (:10×3)
Empty bar 5 reps Strict Shoulder Press w/pause OH
-then-
5×5 Strict Shoulder Press E2Minutes
Shoulder Press (5×5)
Metcon
Metcon (Time)
4RDS for time:
5 MUs
10 Burpees over the bar
15 Back Squats from floor 165/105