CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Station + Dynamic Warm Up (No Measure)

2:00 Agility Ladder

2:00 PVC Hurdles

2:00 Plate Runs :30 on/:30 off

THEN

(2) Carioca

(1) 1 leg RDL w/High kick

(1) Knee Hug into Hip Flexor Lunge w/ Twist and point

(1) Lateral Lunges

(1/1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) High Skips

10 Rolling Sit-Ups

10/10 Iron Cross & Scorpions

10 Push Ups

10 PVC Pass Throughs

10 PVC Overhead Squats

Weightlifting

Turkish Get Ups

– Coach class through 3×3 with light weight on Each side (all 3 on Left, then All 3 on right… then add a little weight if you want to)

THEN

5 x 2 AHAP on each arm (do 2 on the Left arm touch and go style, then 2 on the right arm)

Turkish Get Up (5 x 2)

Metcon

Metcon (No Measure)

5 Rounds:

2 minute AMRAP

– 12/10 Calories on Row

– 6 Burpees over the Rower

1 Minute AMRAP

– Max Rep Double Unders

2 Minute REST

(each round 5 minutes/25 Minutes total)

Gymnastics

Ring Rows w/ Feet elevated 5 x 5

– rest as needed, Show Control at all times!!

Cool Down/Stretch

Use Foam rollers, bands and whatever it takes to get stretched out for anything