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