CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 Minutes Row
Mini Travel Warm UP:
– Leg Kicks
– Crawling Spiderman Lunge W/ Twist
– Knee Hugs
– High Knees
– Walking Quad Stretch
THEN:
– BB Warm Up –
3 x 5 Reps Each
– RDLs
– Press Behind the Neck
– Back Squats
THEN:
2 x 10 Each
– Push Ups
– Sit-up to straddle
Weightlifting
1-2 Warm up Sets for Bench Press
3 x 15 Bench Press BB – EOMOM
1-2 Warm Up Sets for DL
5 x 3 Deadlift – EOMOM
– Try to beat the weight lifted 2 weeks ago Friday.
Bench Press (3 x 15)
Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 – Alternating Overhead Plate Lunges (45/25)
15 – Pull Ups
10 – American KB Swings (70/53)
Cash Out
4 x 8 Good Mornings from the Rack/Rig.
Good Mornings (4 x 8)
Cool Down/Stretch
1. Kneeling Hamstring
2. Reverse Crab Walk Hold/hips as high as possible
3. Laying leg over glute/back stretch