CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Weightlifting

Superset: 5 sets

Bench Press 5×5 (75% or so)

Strict Pull ups 5+ reps

Every 3 Minutes

Bench Press (5×5)

Metcon

4 sets of 3 Minutes of Work, 1 Minute Rest = 16 Minutes total

Metcon (4 Rounds for reps)

4 Rounds:

3′ AMRAP

500/400m Row

Max Rep Clean & Jerks 135/95(RX), 155/105(RX+)

Score is max C&J each round

Cool Down/Stretch

1 – Yoga Chest opener on floor (:60 each side)

2 – Puppy Dog (:60)

3 – Hurdler Stretch/Hamstring (:60 each side)

4 – Supine Twisted Cross/Low back (:60 each side)