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