CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN CrossFit Warm Up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups to Straddle
Spiderman Lunge W/ a Twist
Pull-ups OR band pull aparts
Push Ups
Gymnastics
EMOM – 4 sets – Max Reps
Toes 2 Bar
– Hanging Knee Raises
Toes-To-Bar (4 x max reps)
Metcon
1000m Row
rest 2-3 Minutes
800m Run
Be done by 35 minutes after the class starts.
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Metcon
20 minute fat burning, engine building, sweat fest!
Metcon (No Measure)
EMOM – 20 Minutes
1. 6 Gym Runs (rig to turf)
2. 15 – Ball Slams (light but fast)
3. 50 – Double Unders (100 Singles or Power Jumps/DU Practice)
4. 8 – Burpee Box Jump overs