CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Before Class – Sling Shot + 2 x 10 Reverse Hypers to activate low back (no weight)

8′ Coaches Choice

-then-

MOBILITY

– Banded Hamstring Floss

– Piegon/Lazy Pigeon

Weightlifting

Deadlift (2rm)

6 sets: (4,4,3,3,2,2)

Deadlift (6 x 4,4,3,3,2,2)

Deadlift (6 x 4,4,3,3,2,2)

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ Ladder

2,4,6,8,10… etc Ring Muscle Ups

10 Alternating Back Rack Lunges (each round 5 each leg) Not Walking

115/75

@9:00 – 2′ AMRAP = Double Unders

Metcon (AMRAP – Reps)

2′ AMRAP

Double Unders

Cool Down/Stretch

by stretch we mean do curls! 🙂