CrossFit Nucleus, CrossFit Nucleus – CrossFit
500m Row in less then 2:20. If you don’t get to 500m in 2:20 then do 10 burpees over the rower. (Get the 500m done)
10 each movement:
Rolling Sit-ups, push ups, Scorpions, Iron Cross, Lunge with Twists, lateral Lunges, 1-Leg RDL, knee hugs
1 minute each:
Lat stretch on Rig
Chest stretch on Rig/BB
Skin the Cat
Calf/Achilles on Rig
Shoulder 2 Overhead
(S2OH) movement options and practice:
Strict Press>Push Press>Push Jerk>Split Jerk
Empty bar>light weight>WOD weight
Move fast through S2OH, even if sets are small. Pick it back up and keep moving!!
Push it on the Runs, its ONLY 3 rounds!!!
3 rounds for time:
21-15-9 S2OH (135/95)
400m Run after each set
Coaches choice AB circuit – “the works”
– just keep picking different ab exercises until the class is smoked 8-10 minutes.
Repeat stretches from warm up, add anymore you wish. Hold for 1-2 minutes each hold!
– No one ever said “I wish I wouldn’t of stretched so much”