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