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