CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Dynamic Warm Up (No Measure)

12′ Warm up

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) 1-Leg RDL w/Leg Kicks

(1) Spiderman Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Walking Hamstring swoop

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Mobility

15′

Foam roll Lat 2:00 each side

Banded Hip Opener ( Hamstring, External Hip, Samson)/1:00 each stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

400m Run

80 Jump Ropes (singles)

20 Abmat Situps (w/ MB)

10 MB Wood Chops each side (20/14)

5 Inchworm Push up toe touches

Cool Down/Stretch

stretch/mobilize anything you need individually