CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

Sling Shot 10 Reps

BB Complex 3 x 5

– DL, RDL, Hang Muscle Clean, Split Jerks, Back Squat, Good Mornings

-then-

10 Tall Box Jumps

Weightlifting

20 Minutes:

10×1 Squat Clean and Split Jerk

– Up to 85%-95% 1RM

Squat Clean and Jerk (10×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

18′ AMRAP

20/15 Calorie Row

20 OH Walking Lunges w/ Plate 45/35

( 95/65 barbell if small class)

40′ HS Walk

Scaled:

20 – Shoulder/Leg Taps on wall or pike position

Gymnastics

5 sets of Max Strict Pull Ups

Strict Pull Ups (5 x Max Reps)

strict pull ups