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!