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