CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Rounds as a class:
2:00 Gym Runs
1:00 Sling Shot Work
1:00 to complete 5 reps of each:
– RDLs, Hang Power Clean, Thrusters, Back Rows, Deadlifts
Skills
Barbell Cycling 5 Rounds :30 Work/:60 Rest – 7:30 total time
– Focus on getting set up quick and maintaining good movements under speed and fatigue
Squat Cleans 155/105 (Drop and Reset)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
3 Deadlifts (75-80%1RM)
5 Bar Muscle Ups
7 HSPUs
Accessory Work
Jacked Street!!
4 x 8 DB Hammer Curls
4 x 8 DB Skull Crushers
Ab Circuit w/ Partner (have fun and make it hurt)
Cool Down/Stretch
Stretch bro? haha