CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

-then-

MOBILITY

– Front Rack PVC

– Banded Samson on Rig (hip flexor)

Weightlifting

SUPERSET – 6 Sets Every 2:00-2:30

Power Clean (2 Reps)

Strict Chin Ups (3-5+, More then Yesterday)

Power Clean (6 x 2)

Weighted Strict Chin Ups (6 x 3-5+)

Supinated grip pull ups with weight.

Metcon

Metcon (Time)

21-15-9

DB Thrusters 50/35

Pull Ups

*if you drop DB’s = NO REP*

Cool Down/Stretch

Lat Stretch on rig

Seated/Kneeling Hamstring

Couch Stretch