CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
15 minutes MAX
2016 Summer Dynamic Warm Up (No Measure)
2 Minutes Gym Runs/Rower/Bike
-1 Knee Hugs on toes into Elevated Samson w/ Reach
-1/1 High Knees/Butt Kicks
-1 1-Leg RDLs w/ Leg Kicks
-2 A-Skips
-1 Triangle Lunge
-2 Carioca
-1 Alternating Lateral Lunges
-1 Walking Quad Stretch
THEN – 10 Each
– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)
THEN – 30 Seconds Each
– Samson w/ Reach (hip Flexor)
– Frog
– Lat Stretch on Rig
– Figure 4 Glutes/Hip Stretch
Weightlifting
Bench press 5×5 @70%
-Every 2 minutes
Bench Press (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
9 Ring Dips
12 SDLHP 115/75
15 Box Jumps 24″/20″
Cool Down/Stretch
Bitch Work
10x :30 Max Cal SkiErg w/:60 rest