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