CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

– Agility Ladder

– 10/10 Sling Shot Lateral Steps

– 10 Burpees

– 10 Band Pull Aparts

– 10 Push Ups

– 10 Lateral Hops over a low hurdle

Gymnastics

Weighted Strict Pull ups 8 x 3

– AHAP, Find 3RM

– Every 2 Minutes

– Each rep starts from dead hang, arms straight at bottom

Weighted Pull-ups (8 x 3)

Metcon

Metcon (Time)

4 Rounds for time:

20/15 Calorie Row

15 Box Jumps

10 Ring Dips

Accessory Work

3 Attempts for (Down + Back + Down) Sled Push

– AHAP and As Fast as Possible

– Should be less then :50 work

– Rest as needed

Metcon (1 Rounds for weight)

Sled Push For time

*Record Heaviest Weight on sled under :50

Metcon (Time)

Sled Push For Time:

*Record the time of the heaviest sled under :50

Cool Down/Stretch

Spend 5 Minutes stretching!! Don’t be lazy!