CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Sling Shot + BB Complex Warm Up (No Measure)

2 Rounds as a class:

2:00 Gym Runs (get loose)

1:00 Sling Shot Lateral Steps

1:00 to complete the following BB Complex/6 reps of everything

– RDLs, High Pull

– Hang Clean and Press, Thrusters

– Bent over Back Rows, Back Squats

Mobility

:30 Puppy Dog

:60 Spiderman Each Side (move around in this a little. twist towards knee, away from knee, etc.)

:15/:15 Lateral Lunge Sit (Tall chest, hips down and back, foot flat)

Weightlifting

Back Squats 3 x 12

– Every 2:30

– Moderate weight, maintain good posture & position every rep

– Really focus on perfect form every rep!

Back Squat (3 x 12)

Metcon

Metcon (Time)

For Time:

30-20-10

Wall Balls 20/14

Pull Ups

RX+ 25/20 WB AND C2B Pull ups

– 10 Minute time cap!!!

Core

GHD Sit-Ups 3 x 10

OR

Straight Leg Abmat Sit- Ups 3 x 15

Cool Down/Stretch

AT LEAST

2:00 Couch Each side

1:00 Seated Twisted Low Back Each Side