CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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.

Cool Down/Stretch