CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run/500m Row/1000m Bike

THEN

3 Rounds:

5 PVC Pass throughs

5/5 Leg Swings (forward and lateral)

5 OH Squats

5 Rolling Sit-Ups

5/5 Scorpions/Iron Cross

10 Push Ups

5/5 Lateral Lunges

10/10 Sling Shot Steps (lateral, Fire hydrant, Squats

MOBILITY

– 2x each side: Hip Opener Series (Spiderman-twist-twist-low long rotation left & right)

– 10 Russian Baby Makers (2 Seconds stretch each position)

Strength

Back Squat

– Set Up, Execution, Common Faults

5 x 5 @21×0

– Every 2 Minutes

*Stay between moderate and heavy, Not shooting for Maximal loads. Just a challengeable weight.

Back Squat (5 x 5)

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

35 Wall Balls 20/14

20 MB Wood Chops 20/14

Cool Down/Stretch

Spend 1 minute each foam roll or stretch

– Couch/Twisted Lizard (quads)

– Seated Hamstrings (hamstring)

– Calf on wall/down dog stretch (calves)

– Pigeon (Glutes

– Supine Twist (low back)