CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

3′ Foam Roll (shooters choice)

10′ Dynamic Warm Up

– Carioca, side shuffles, back pedal

– A-Skips/B-Skips, Long Skips, Side Skips, Backwards Skips

– Sea Saw Walks, Spiderman Lunges w/ Twist, Lateral Lunges, Knee Hug Fade Lunge

– High Knees, Butt Kicks

THEN 4′ AMRAP

20 Double Unders/Power Jumps

5 Burpees

5 Rolling SitUps/Scorpions/Iron Cross

Strength

Turkish Get Ups – 8′ AMRAP

As Heavy As Possible, 1 rep each arm

Record your best successful weight you get on both arms

Turkish Get Up (8′ amrap)

Metcon

Metcon (No Measure)

30′ AMRAP

1km Bike/500m Ski Erg

30 Burpees to 45lb Bumper

20 Box Jumps 24″/20″

10/10 MB Wood chops 14/10

2/2 Around the Worlds on Box

**Row 500m, Run 400m if the class has more then 6 people, but alternate so everyone gets to Bike and SkiErg**

Accessory Work

Play with Agility Ladder for 5 minutes.

Think quick feet and cordination.

Cool Down/Stretch