CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Matt Chan Warm Up+ (8-10 Minutes) (No Measure)

(25) Jumping Jacks – wrists behind back

(20) Jumping Jacks – arms forward/back

(5/5) Spiderman Lunge w/twist & point

(6/6) Lateral Lunge

(10/10) Speed Skater Arm Swings

(5…1) Wide Stance Walk out Push Ups

(30/30) Arm Circles-Small, Med, Large

(20 reps) Shoulder Twists

(10/10) Leg Swings holding on to Rig

(10/10) Alternating Standing Quad Stretch

(10/10) Alternating standing 1-leg RDL

(5/5) Knee Hugs

(5/5) Ankle Lifts

(10) Rolling Sit-ups to Straddle

Metcon

8 Stations – (1′ Each Station + 1′ Rest) x 3 Rounds (27 Minutes total)

– Agility Ladder (quick feet)

– Battle Ropes (quick arms)

– 1 foot bounding on 45lb bumpers, up and down (4 Plates, then turn around and do other leg)

– 1-3 Rope Climbs

– Prowler Sled Push (keep your feet moving)

– Seated MB Twists 14/10 (keep feet in air, weight light, and keep moving)

– GHD Sit-Ups or Abmat Sit-Ups w/ MB 6- 4lbs and reach arms to ceiling at top of sit-up

– Farmers Carry AHAP (try to hold on the entire Minute)

-REST 1:00

Cool Down/Stretch

Stretch a lot, you should have a solid 10+ minutes so use it!