CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
BB Complex: 3 Rounds 5 Reps each
– Deadlift
– RDLs
– Hang Muscle Snatch
– Push Press
– Back Squat
– Good Morning
– OH Squat
– Rest 45 Seconds
Weightlifting
BB Mobility on Rack:
– Standing Puppy Dog :45
– Skin the Cat :45
– Chest/arms over bar :45
– Triceps Smash :45/:45
Push Press 5 x 3
– Every 90 Seconds
Push Press (5 x 3)
Gymnastics
5′ EMOM Bar Dips
– Max Reps for 5 sets EMOM
-Red or Blue Band ONLY
– If you need to modify to Close Grip Push Ups for :30 work/:30 Rest
Dips (5 x Max Reps)
Metcon
Metcon (Time)
10′ Time Cap
2 Rounds:
25 Burpees over the rower
25 Calorie Row
Accessory Work
Barbell Curls 5 x 10
– :45 Rest after each set
– You choose the weight
Then
5-10+ Minutes in the Sauna