CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP
20 Calorie Row
15 Rolling Sit-Ups
10 Push UPs
5 Band Pull Aparts w/ 5 second holds
:30 Wall Sit arms out straight, knees at 90 degrees
Gymnastics
7 Super Sets every 90 Seconds:
1: Strict Weighted Pull Ups/Negatives (4 Reps)
2: Strict HSPUs/Pike Push Ups (3-5 Reps)
Metcon
Metcon (Time)
3 Rounds:
10 Squat Cleans 185/125
20 Lateral Bar Burpees
12′ Time Cap (scale accordingly)
– this is a heavy conditioning piece, not just a heavy weightlifting piece. We should be able to keep moving.
Cool Down/Stretch
– Lat stretch on Rig
– Prone Shoulder Opener
– Couch
– Supine twisted cross
(front rack problems? PVC on bench/box Stretch)