CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1000/850m Row
-then-
3 Rounds:
20 Banded Good Mornings
15 Abmat Sit-Ups
10 Push Ups
5 Strict Pull Ups/Ring Rows
Metcon
MOBILITY first:
1. Lazy Pigeon (:60 each side)
2. Puppy Dog Stretch (:60 Total)
Then it is Benchmark Friday!!! – “Diane”
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Accessory Work
In any order:
Glute Ham Raises 4 x 5-8
Reverse Hypers 4 x 10
Crossover Symmetry (5 Reps each Iron Scap Protocol movement)
Cool Down/Stretch
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!)