CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

– 10 Russian KB Swings

– 10/10 Sling Shot Forward/Backward steps

– 20 Jumping Jacks

– 10 Rolling Sit-Ups

– 5/5 1 Leg RDL w/ High Kick (keep back straight)

THEN

Front Rack Mobility

– 2:00 PVC on Bench/Box (underhand, elbows together)

– 1:00 Each Side: Banded Super Front Rack (keep Rib Cage down)

Weightlifting

Power Cleans 6 x 2

– Every 2 Minutes

– 2-3 Practice reps as Class

Power Clean (6 x 2)

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlift 225/155

Burpees over the Bar

80’OH Walking Plate Lunges 45/25 (each round)

Cool Down/Stretch

All Day I Dream About Stretching! ADIDAS!