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
