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
Mobility
1 Minute each – Spiderman Lunge/Lazy Pigeon
1 Minute – Puppy Dog
5 Snatch Grip Push Press/Sotts Press
Weightlifting
Overhead Squats 4 x 10
– Every 2:30
Overhead Squat (4 x 10)
Metcon
Metcon (Time)
10 Rounds for Time:
30 Double Unders
7 HSPU’s
*Pike Push Ups/Push Ups
Cool Down/Stretch
4 minutes at least!
