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!