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9.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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)Knee Hug into Hip Flexor Lunge

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Metcon

Metcon (Time)

5 Rounds:

400m Run

40 Double Unders

14 T2B

Weightlifting

After Metcon, partner up and work through the following on your own time. thinking no more then 2′ rest after each set

4 x 8-10 DB Bench Press

5 x 5-7 Strict Ring Dips

Cool Down/Stretch

1 – Calf/Achilles on Rig

2 – Cobra

3 – Hip Flexor/Samson

4 – Kneeling Hamstring