CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches choice

– Hip Halo/Sling Shot Activation

MOBILITY

– Pigeon Stretch :45 each side

– Banded Hamstring :45 each side

Weightlifting

Deadlift 5 x 5 @20×1

– every 2:30 Minutes

Deadlift (5 x 5 @20×1)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Accessory Work

3 Sets not for time:

10 GH Raises on GHD or Floor

10 DB Rotational Curls

10 Hip Extensions on the GHD

Cool Down/Stretch

Focus on Hamstrings, low back, hip flexors, Lats, and Chest