CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Dynamic:
400m Run
(2)Spider Man Lunge w/Twists
(2)1Leg RDL w/High Kick
(2)Knee Hug into Hip Flexor Lunge
(2) Carioca
(2) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(2) Sprint/Fast Runs (dig through the middle)
2016 Summer Dynamic Warm Up (No Measure)
Dynamic:
400m Run
(2)Spider Man Lunge w/Twists
(2)1Leg RDL w/High Kick
(2)Knee Hug into Hip Flexor Lunge
(2) Carioca
(2) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(2) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
THEN – 10 Each
– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)
Metcon
Metcon (Time)
3 Rounds:
800m Run
1000m Row
*32 Minute Cap/Scale Accordingly*
Mobility
Front Rack Mobility:
1 – Standing Puppy Dog on BB
2 – Skin The Cat on BB
3 – Hanging Chest on BB
4 – Lat stretch on Rig
5 – Triceps/Lat Smash
6 – Lacrosse Ball Forearm Smash
Core
3 x 10-20 GHD Sit-Ups
OR 3×15 V-Ups
AND
3 x :30-:45 Seconds Hollow Body Holds (Quality>Time)