CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
10-15 Minutes:
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
High Knees
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
10 Scorpions
10 Iron Crosses
5 Downward dog to Cobra (2 sec holds)
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Rolling Sit Ups To Straddle
10 Squats (mobility focus)
– Lizard/Twisted Lizard (1 min per side)
– Puppy Dog (1 min)
– Frog Stretch (1 min)
– Pigeon (1 min per side)
Weightlifting
-Every 3 Minutes-
4x(8/8) DB Split Squats
DB Split Squat
Split Squat with elevated back leg
Gymnastics
Kipping Pull Up Technique
– Shoulder Retraction
– push-pull ~Hollow body-Arch
– knees up
– hip pops
– press away
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
30 DUs
20 KBS 53/35
10 Box Jumps 24″/20″
