CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
12′ AMRAP (shoot for 3+ Rounds)
200m Run
15 UNBROKEN Wall Balls 20/14 (scale as needed reps or weight)
10 Rolling Sit-Ups
8 Band Pull Aparts
6 Banded Pass Throughs
*Use Air Squats or Goblet Squats if we still need Squat technique work, don’t move poor just to do the wall balls*
Weightlifting
Start every 3 Minutes Super Sets:
Front Squats 4 x 10
-then-
Strict Weighted Pull Ups 4 x 3-5
Front Squat (4 x 10)
Weighted Pull-ups ( 4 x 3-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
11′ AMRAP
10 Box Jumps 24″/20″
10 T2B
20 Plate Twists 25/15
Accessory Work
CORE:
Hollow Body Holds
4 x :45 Work/:45 Rest
Cool Down/Stretch
– Couch
– Calf on Rig
– Cobra
– Shoulder/Chest on Rig
