CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
-then-
3 Rounds:
10 jumping jacks
10 push ups
10 Scorpions
10 rolling sit-ups
10 lateral lunges
5 kipping pull ups (kips)
Weightlifting
– Every 2 minutes
– start with neutral grip (palms facing each other) then rotate and press to full extension palms facing towards your feet
DB Bench Press (5×10)
Dumbbell bench press
Skills
Double Unders
:30 work/:30 rest
– power jumps
– 1.1.2.1.1.2.1.1.2
– 1.2.1.2.1.2.
– double Unders
Metcon
Metcon (Time)
5 Rounds for time:
500m Row
20 burpees over the rower
*25 minute time cap, scale accordingly
Cool Down/Stretch
– hip flexor
– hamstring
– figure 4
– low back twist
– chest/shoulder/lats on rig
