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

Warm-up

Barbell Complex (improv and get warmed up for the Hang Squat Cleans in the Metcon)

– RDLs, Presses, Hang Cleans, Front Squats/Back Squats, anything… start building up the Hang Squat Clean weight as well

– 6-8 Minutes getting ready for the metcon.

Metcon

Metcon (Time)

For Time:

12 Muscle Ups

12 Hang Squat Cleans 185/125

800m Run

12 Muscle Ups

12 Hang Squat Cleans 185/125

800m Run

12 Muscle Ups

12 Hang Squat Cleans

*40′ Time Cap

Accessory Work

if time allows bro out with Biceps and Abs

– Peg Board, barbell/Dumbbell Curls, Bar dips/triceps, Abs

Cool Down/Stretch

RECOVERY!!!