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

Cool Down/Stretch