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
Weightlifting
Extra Warm up: 3 Rounds
8 Push Ups
3-5 Strict Pull Ups/Ring Rows
Then BENCH Press 5 x 3 (Every 2:00)
Bench Press (5 x 3)
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
24 Alternating DB Snatches 50/35
Cool Down/Stretch
Might want to be flexible for Independence day!!
