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