CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Summer 2017 10′ Warm Up 2.0/run (No Measure)
10′ AMRAP – Move steady and get warmed up
200m Run
5 Rolling Sit Ups
10 Band Pull Aparts
15 Russian KB Swings 53/35
20 Air Squats
Metcon
Do a few kips to warm up the pull ups.
Metcon (Time)
3 Rounds for time:
30/18 Calorie Row
20 Alternating DB Snatch 70/50(RX+), 50/35(RX)
30 Pull Ups
26′ Time Cap
Skills
Handstand Holds :30 Work, Rest as needed (:30-:60)
AND/OR
Handstand Walking Practice
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
