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
DB Push Press (AHAP)
– 5 x 5-7
– Every 2 Minutes
DB Push Press (5 x 5-7)
2-Arm DB Push Press with lockout over head
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
40 Double Unders (80 Single Unders)
20 Alternating Reverse Lunges (No Weight, hands on hips)
10 Hang Power Cleans 135/95
*Don’t get sloppy on Lunges because there is no weight, Take pride in how you move at all times!!
Cool Down/Stretch
Couch, Calves, Shoulders, everything!