CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
