CrossFit Nucleus, CrossFit Nucleus – CrossFit
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*