CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Summer 2017 10′ Warm Up (No Measure)
10′ AMRAP
10 Calorie Row
5 Burpees over Rower
10 Air Squats
5 Rolling Sit-Ups
10 Push Ups
Mobility
Lazy Pigeon (:90 each side)
Banded Hamstring (:60 each side)
Banded low back twist (:90 each side)
Weightlifting
Every 3 Minutes, 5 Sets, 2-4 Reps
Back Squats
Back Squat (5 x 2-4)
Metcon
Metcon (Time)
4 Rounds For Time:
20 DB/KB Walking Lunges 55/35
15 T2B
Cool Down/Stretch
Couch 2-3 Minutes each side
Kneeling Hamstring 1-2 Minutes each side
Figure 4 Glute Stretch on Box/Bench 2 Minutes each side
Seated low back twist 1-2 Minutes each side