CrossFit Nucleus, CrossFit Nucleus – CrossFit

2016 Summer Dynamic Warm Up (No Measure)

2 Minutes Gym Runs

-1 Walking Knee Hugs On Toes

-1 Triangle Lunge with Twists

-1 1-Leg RDLs w/ Leg Kicks

-1 Alternating Laterl Lunges

-2 A-Skips

-1 Inchworms

-1 Elevated Walking Smason w/ Twist

-2 Carioca

-2 High Knees/Walking Quad Stretch

THEN – 10 Each

– Scorpions, -Rolling Sit-ups, -Arm Swings Forward/backward/across, -Bent over arm swings, -Alternating Glute Ham Bridge w/ Knee Hug, -Push Ups

THEN – 30 Seconds Each

– Dragon with arm reach

– Frog

– Puppy Dog


work for 10 Minutes Alternating from left to right hand.

– Practice with light weight OR Get heavy if you understand the movement well (meaning you can do it with out being talked through each step)

Turkish Get Up (1 RM)


Metcon (Time)

3 Rounds For time:

800m Run

35 Wall Balls 20/14

*24 Minute Cap*

– Scale accordingly

Cool Down/Stretch

– Hip Flexor

– Hamstring

– Glute/Hip/Figure 4

– Calves/Achilles

– Anything else