CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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

Single Leg RDL (5 x (8/8))

Balance on 1 leg holding a KB and doing a RDL.

Keep Back Straight, Soft knee, and focus on Hamstring and Glutes pulling your body straight

Skills

Double Unders

– Power Jumps :30/:30

– 112112112 :30/:30

– 121212 :30/:30

– MAX Double Unders in :60

1 Minute MAX Double Unders (AMRAP – Reps)

Max Double Unders in :60

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP

30 DB Lunges

15 T2B

5 Slam Balls 40/30

Cool Down/Stretch