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

Weightlifting

BACK SQUATS

5 Minutes to build up to a heavy weight to start working sets (reps and sets do not matter here, just move quick and build up the weight to get to a heavy weight)

THEN

5 x 3 Every 2:30 (0:00, 2:30, 5:00, 7:30, 10:00)

Back Squat – AHAP

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

6′ AMRAP

7 DB Thrusters 50/35

4/3 Bar Muscle Ups

*Fast and Furious, Do NOT pace this one!!

– Failure is not bad, lets see what your made of!

Accessory Work

3 x 10, GHD Hip Extensions

– Slow and Controlled –

Cool Down/Stretch