CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
BB Complex x 4 sets
– 5 RDLs
– 5 Press and stretch
– 5 Back Squats
Weightlifting
15-20 Minutes Empty Bar Technique
Split/Power Jerks, Snatch, Clean
(coaches Choice)
Metcon
Active Recovery or Go Hard!!
Metcon (Time)
10 Rounds for Time:
15 Calories on Rower
20 Push Ups
30 DU’s
Skills
Practice the following for remainder of time:
HS Walks
– Scaled to Stiff Arm/Leg Bear Crawl
Turkish Get Ups
– Keep volume low
Kipping Pull Up Step One
– Push and Pull on bar being in control