CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice Dynamic 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
Metcon
Metcon (5 Rounds for time)
5 rounds: every 5 Minutes
400m Run
12 Burpees to bar
12 Knees to Elbows
Accessory Work
Metcon (Time)
“Never Forget”
911m Row for time
