CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1) Burpee Long Jumps

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Band Pull Aparts

10 – Band Pass Throughs

10 – Band OH Squats

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups

– Arm Circles and Wrist Circles

Mobility

3′ Anchored T-Spine foam roll

1′ each side – Banded Ankle

Strength

8′ AMRAP with perfect slow and controlled form

Turkish Get Ups

– get as heavy as you can, do one rep on Left arm then one on Right arm. If they feel good get a little heavier.

Turkish Get Up (1 rep max)

Metcon

Metcon (No Measure)

23′ AMRAP

400m Run

80 Double Unders

40 Burpees

80′ HS Walk/Straight Leg Bear Crawl

*No measure just move well and have fun*

Cool Down/Stretch