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
Weightlifting
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
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