CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3′ Row
THEN
3 Rounds:
10/10 Sling Shot
7 BB RDLs
7 BB Hang Power Cleans
7 BB OH Strict Press
7 BB Good Mornings
7 BB Back Squats
7 Rolling Sit-Ups
Weightlifting
20′ Find 5RM Deadlift (touch and go)
– 5 Rep max with GOOD form!
– Warm up/Ramp up as needed BUT only 3 Working attempts.
Deadlift (1×5)
Metcon
Metcon (No Measure)
35 Minute AMRAP – Move Steady with good form!
20 DB Step Ups 20″ box (25/15lb)
20 Abmat Sit-Ups
20 Push Ups
20 Box Jumps 20″
10 DB Hammer Curls (AHAP)
Cool Down/Stretch
– Hamstrings, Glutes, and Low Back For sure!!
+ anything else you want!!
