CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run, 2 Rounds: Sling Shot 10/10 (forward/backward, 10/10 (Left/Right)
-then-
Barbell Complex 3 rounds:
7 Good Mornings
7 Press
7 Back Squats
Weightlifting
Back Squat – 3 x 15,12,10
-Every 2 Minutes
Bench Press 3 x 10
-Every 2 Minutes
Peg Board/Chin Ups/BB Curls
– (max Reps/Max Reps/5 x 10 Reps)
Back Squat (3 x 15,12,10)
Bench Press (3 x 10)
Peg Board (5 x 1)
Peg Board up and down = 1
Chin-Ups (5 x Max)
Supinated grip pull ups.
Metcon
Metcon (Time)
22′ Time Cap
100 Wall Balls 20/14
100 Box Jump Overs 24″/20″
800m Run
Cool Down/Stretch
1. Quads/hip flexors
2. Hamstrings
3. Low Back
4. Chest/Front Shoulder
5. Calves/Achilles