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