CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Summer 2017 10′ Warm Up 2.0/run (No Measure)
10′ AMRAP – Move steady and get warmed up
200m Run
5 Rolling Sit Ups
10 Band Pull Aparts
15 Russian KB Swings 53/35
20 Air Squats
Metcon
Metcon (Time)
3 Rounds for time:
800m Run
25 T2B
10 Power Cleans 155/105, RX+ = 185/125
* if hands are wrecked and you are comfortable with GHD’s sub 15 reps for the T2B
27′ Time cap, no one works past 27 Minutes!
Accessory Work
NO time Component!
DB Bench Press 4 x 8
GHD Hip Extensions 3 x 10 (keep back straight, core tight)
Cool Down/Stretch
Cobra stretch for abs for a solid 2′ to stretch from the 75 T2B!
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
