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