CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

6′ Dynamic Warm Up

– 20 Jumping jacks, Carioca, Shuffles, Skips, High Knees, Butt Kicks, Spiderman Lunges/Knee Hug Fade Lunge

– 8 each, Rolling Sit-Ups, Scorpions, Iron Cross

Agility

3 Rounds Agility Circuit

9 minutes total = :40 work/:20 Switch

1) Ladder (2 ft lateral, Icky Shuffle, Hop Scotch)

2) Low Hurdles (1 ft forward hops, 1 ft lateral hops, 2 ft up-over-over-up)

3) MB Plank rollouts (forward, side, circles)

Metcon

Metcon (No Measure)

FGB Style – 4 Rounds

1:00 each station

1) Battle Ropes (2 hand wave)

2) Abmat Sit-Ups

3) Ball Slams

4) Bike

5) Burpees

6) Rest

Cool Down/Stretch

get a good stretch