CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Dynamic Coaches Choice

+ Seated Hamstring/Hurdler Stretch (:30 each side)

+ Pigeon Stretch (:30 Each Side)

+ Twisted Lizard (:30 each sdie)

+ Puppy Dog (:30)

Skills

Gymnastics Tabata – Work :20/Rest :10 4 rounds each movement

1) Hollow Body Hold

– rest 1:00 –

2) Handstand Hold

– rest 1:00 –

3) Side Plank/Captian Morgans Alternating sides

Metcon

Metcon (3 Rounds for reps)

6 Rounds, Every 5 Minutes (work 4′, rest 1′)

500m Row/400m Run

Rds 1,3,5 = Max Distance Farmers Carry 70/53

Rds 2,4,6 = Max Burpee Box Jumps 24″/20″

***Record each round of how many burpee box jumps you get.***

Plyometrics

Box Jumps for HEIGHT

– How you land is just as important as jumping.

– 5 x 4, no rebounds, start from two planted feet and land in a good position.

– rest as needed

– have fun, be safe…. Misses get stitches!

Max Height Box Jump inches (Distance)

Max height box jump in inches

Cool Down/Stretch