CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Dynamic Warm Up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1) Burpee Long Jumps

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Band Pull Aparts

10 – Band Pass Throughs

10 – Band OH Squats

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups

– Arm Circles and Wrist Circles

Mobility

Foam Roll Lats 1:30 each side

HS Holds 3 x :20, rest :40

Skills

Strict HSPU – EMOM

3 x 6 Strict Push Ups

3 x 5 Strict Pike Push Ups

3 x 4 Strict Pike Push Ups on Box

3 x 3 Strict HSPUs (deficit if you can)

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

500m Row

400m Run

30 Step Ups

20 MB Abmat Sit Ups 20/14

*to score run you get 1 rep for starting, 2 reps for finishing*

Cool Down/Stretch

spend a good 10′ stretching