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!