CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Summer 2017 10′ Warm Up (No Measure)
10′ AMRAP
10 Calorie Row
5 Burpees over Rower
10 Air Squats
5 Rolling Sit-Ups
10 Push Ups
Mobility
2′ PVC Front Rack stretch on Box/Bench
– Elbows together, hands wide as possible, knees and butt back, drop chest towards floor
THEN
Clean and Jerk Position Stretches 1 x :25
– Squatting Quad
– Front Rack
– Front Squat
– OH Lockout
Weightlifting
5 x (3) Squat Clean & Split Jerk
– Drop & Reset
– Every 2 Minutes
Squat Clean and Jerk (5 x 3)
Metcon
Metcon (Time)
For Time:
40/32, 30/24, 20/16 Calorie Row
20, 15, 10 Back Squats (155/95)-from the floor
Cool Down/Stretch
– Couch Stretch
– Banded/Kneeling Hamstring
– Banded/Hip Flexor Stretch
– Figure 4 Glute Stretch
– Twisted Low Back Stretch
– Banded/Rig Lat Stretch
– Banded/Rig Chest Stretch
SMASH anything with Foam Roller!