CrossFit Nucleus, CrossFit Nucleus – CrossFit
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! 🙂