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)
Metcon
Metcon (Time)
5 Rounds:
400m Run
40 Double Unders
14 T2B
Weightlifting
After Metcon, partner up and work through the following on your own time. thinking no more then 2′ rest after each set
4 x 8-10 DB Bench Press
5 x 5-7 Strict Ring Dips
Cool Down/Stretch
1 – Calf/Achilles on Rig
2 – Cobra
3 – Hip Flexor/Samson
4 – Kneeling Hamstring
