CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
12′ Warm up
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) 1-Leg RDL w/Leg Kicks
(1) Spiderman Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Walking Hamstring swoop
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Strength
Turkish Get Ups
3 x 2/2
Turkish Get Up (3 x 2/2)
Metcon
Metcon (4 Rounds for reps)
EMOM for 4 rounds
1: Row for Calories
2: Abmat Sit Ups
3: Double Unders
4: Ball Slams (MB-20/14)
5: Box Jumps 24″/30″
6: REST
*Keep a running rep count each round just like Fight Gone Bad*