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
Superset every 3 Minutes x 5 sets. (15 Minutes)
1: Stict Weighted Pull Ups 5 x 3
2: Overhead Squat from Floor 5 x 7
Strict Weighted Pull Ups (5 x 3)
Strict Weighted Pronated Grip Pull Ups
Overhead Squat (5 x 7)
Metcon
Metcon (No Measure)
EMOM x 14 Minutes
Odd Minutes = 20/15 Calorie Row
Even Minutes = 10 Burpees over Rower
Core
Planks 4 x :60 Work/:60 Rest
Cool Down/Stretch
Couch, Banded Samson, Lats on the Rig, Chest/Shoulders on Rig
:60 Each, prioritize and pick at LEAST 2 of the above