CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

Sling Shot

3 gym runs (down and back = 1)

Sling Shot

-THEN-

BB Complex – 3 rounds 5 Reps

– DL

– RDL

– Muscle Clean

– Push Press

– Back Squats

– Good Mornings

-THEN-

Mobility:

KB Squat Hold 2 x :30

(rest :30)

Weightlifting

Squat Cleans 10×1

– Every 90 Seconds

Squat Clean (10×1)

Metcon

Metcon (Time)

30-20-10

Abmat Sit-Ups

Push Press

Hang Power Clean

RX = 95/65

Accessory Work

3 x 3 Pause Front Squats

– Every 2 Minutes

– 3 FULL seconds once stopped at BOTTOM of Squat

– If depth is an issue do this with KB and do Goblet Squats to improve depth (3×5)