CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Rounds:
400m Run/500m Row
20 OH Plate Lunges 45/35
10 T2B/V-Ups
-set up Front Squat station-
Mobility:
1: Hip Flexor :45/:45
2: BB Puppy Dog :45
3: BB Chest Stretch :45
4: Rig Assisted Squat hold :45
-(elbows drive knees out)-
Weightlifting
Front Squats 5×5 @11X0
-every 2 minutes
Front Squat (5×5)
Gymnastics
Every 90 seconds
Ring Rows (3×10)
Metcon
Metcon (2 Rounds for reps)
2 Rounds:
5′ AMRAP
5 Muscle Ups (rings=RX+)
10 Thrusters 95/65
50 DUs (50 Singles)
-rest 3:00-
Two scores: total reps each 5′ AMRAP