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
4 Super Sets of
– Bench Press 4-6 Reps @20X1
– Strict Pull Ups Max Reps (> or = 5 Reps)
-Rest :60-
Bench Press (4 x 4-6)
Strict Pull Ups (4 x Max Reps)
strict pull ups
Metcon
Metcon (Time)
5 Rounds For Time:
400m Run
30 Russian KB Swings 53/35
20 Push Ups
Cool Down/Stretch
Kneeling Hamstring
Couch
Chest Opener
Lats
Calf/Achilles on Rig/Platform
