CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10’AMRAP
:60 Gym Runs (get heart thumping)
10 Rolling Sit-Ups
5 Strict Pull Ups/Ring Rows
10 Banded Overhead Squats
5 Burpees
10 Lateral Lunges
Weightlifting
5 Super Sets:
1: DB Back Rows (8 reps each arm)
2: Snatch Balance/Overhead Squat (5 Reps)
Single Arm DB Row (5 x 8/8)
1 arm DB Back Row
Snatch Balance (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
8 DB Power Cleans 50/35
8 Pull Ups
35 Double Unders (70 Singles)
Accessory Work
JACKED STREET!!!
1st = Crossover Symmetry Iron Scap (Do it right!!)
2nd = Dealers choice.. Arms, Abs, Conditioning, Strongman…..
Cool Down/Stretch
– Arm across front (shoulder/back stretch)
– Seated Twisted Spine
– Couch/Samson Stretch
– Calf/Achilles
