CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

– 2 x 10 Sling Shot

– BB Complex (good Morning, Press, Squat)

– Clean/Jerk Position Stretches

– Squatting Quad, Front Rack, Front Squat, OH Lockout, Split feet L/R

Weightlifting

5 sets of 2 Squat Cleans + 1 Split Jerk

– Every 2 minutes

Squat Clean (5 x 2)

Split Jerk (5 x 1)

Metcon

Metcon (Time)

5 Rounds:

4 Thrusters (RX:135/95) (RX+165/105)

50 DU’s

20 Wall Balls 20/14

:60 Rest

RX+ ONLY if you get through 5 rounds before the 15 Minute mark THEN you have to do 2 more rounds with half the reps: 2 Thrusters, 25 DU’s, 10 WB

Cool Down/Stretch

– Couch

– Kneeling hamstring

– Pigeon

– Lats

– Lizard/Twisted Lizard/Hip Flexor