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