CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Sling Shot + BB Complex Warm Up (No Measure)

2 Rounds as a class:

2:00 Gym Runs (get loose)

1:00 Sling Shot Lateral Steps

1:00 to complete the following BB Complex/6 reps of everything

– RDLs, High Pull

– Hang Clean and Press, Thrusters

– Bent over Back Rows, Back Squats

Weightlifting

Coach up Hang Power Cleans

– Set up, Execution, Points of Performance/common faults & fixes

THEN

5×5 Hang Power Cleans

– Every 2 Minutes

Hang Power Clean (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

500m/450m Row

30 Russian KB Swings 70/53

15 T2B/30 Abmat Sit-Ups

Cool Down/Stretch

2:00 each side Banded Hamstring + 1:00 Banded Supine Twist(low back)

+ Banded Samson/Hip Flexor on Rig :60-1:30

Anything else you need