CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4 Minute Row.

-then-

2 Rounds:

10 Push Ups

10 Sit-Ups to straddle

10 Alternating Lunge w/ Twist

10 Scorpion

10 Iron Cross

10 Burpees

10 Superman/Hollow Body on Rig

-Then-

Sling Shot circuit

10 Forward Steps

10 Backward Steps

10 Steps Left

10 Steps Right

10 Slow Squats

5 Slow Squats w/no Band

Mobility

1. Samson Stretch

2. Thread the needle

3. Kneeling Hamstring

Weightlifting

15 Minutes to build up to a “heavy” 2 rep Back Squat.

– At least 5 sets.

– Listen to your body and try to get NO missed lifts

Back Squat (heavy 2 rep)

Skills

EMOM x9 minutes.

1. 5 Strict Chin ups

2. :30 HS Hold or KB OH lockout hold

3. :30 Hollow Body hold or L-Sit Work

Metcon

15 Minute Cap

Metcon (Time)

21-15-9

Calorie Row

Thrusters

C2B

RX+ 115/75 and C2B

RX 95/65 and Pull Ups

Scale as needed

Cool Down/Stretch

Do at least 3 big stretches.

Couch

Kneeling Hamstring

Thread the needle

Pigeon

Lizard

Twisted Lizard

Saddle

banded shoulder/lats/chest

anything you want!