CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
30 Jumping Jacks, 10 Squats, 10 Sit-Ups
10 Scorpions, 10 Iron Cross, 5 Down Dog Cobras
Strength
Tempo Push Ups
5 x 5
– keep body straight and go down as SLOW as possible, explode up
Metcon
Metcon (3 Rounds for reps)
Fight Gone Bad Style: 3 Rounds, 1 Minute work each station
1) Toe Taps on DB
2) Left Arm DB Push Press
3)Alternating V-Ups
4)Right Arm DB Push Press
5)Max Trips Up and Down Stairs
6)REST
*If you have no stairs walk off 10 steps (or whatever space you have) and run shuttle runs that minute.