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!