CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
