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
Back Squat 3 x 3 – MTY (More then yesterday)
BB Back Rack Reverse Lunges 3 x 16
Pendlay Rows/BB Back Rows 4 x 8-10
Back Squat (3 x 3)
Back Rack Lunge (3 x 16)
Pendlay Row (4 x 8)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
5 Bar Muscle Ups
10 Burpee Box Jumps 20″/24″
15 HSPU’s
20 Air Squats
Accessory Work
CURLS
Cool Down/Stretch
– Butterfly
– Z Stretch
– Hurdler
– Pigeon
*Repeat other side*
– :60 each stretch