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
Metcon
Metcon (No Measure)
5 Rounds, 1:00 each station, 25 Minutes total
1. DB Walking Lunges (35/20)
2. Rope Climbs (max Reps)
3. Small Sled Pulls (max Distance
4. Ski Erg (Max Calories)
5. Rest
*If you need to sub Sleds use Bike for max Calories or get some on turf and some outside.
*If you need more ski ergs, take turns doing a light ball slam 30/20lbs.
Accessory Work
Metcon (Distance)
4′ Max Distance Farmers Carry 70/53
(down and back from Rig to front of Turf is 80 feet)
*each mat is 4 feet wide
Cool Down/Stretch
Quads, hamstrings, glutes for sure!!! and anything else you want
