CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

750m Row

HipHalo/Sling Shot Activation

-then-

Knee hug, fade lunge, Spiderman lunge w/ twist – twist

Carioca

14 Alternating lateral lunges

10 Rolling Sit Ups

BB Complex at Rig 2 Rounds, alternate with a partner

– 5 Good Mornings

– 5 Back Squats

– 5 Shoulder Press and Stretch

Back Squat (3 Rep Max)

Back Squat (3 Rep Max)

Weightlifting

Back Squats – 3 rep max (use 5 or so sets)

20′ to find 3RM

@20:00 5 x EMOM Strict HSPUs or Seated DB Shoulder Press (7 reps)

Metcon

Metcon (Time)

For Time:

30-20-10

Back Squats from floor 135/95

15-10-5

Bar Muscle Ups

12′ Time Cap

Metcon (Time)

For Time:

30-20-10

Back Squats from floor 135/95

15-10-5

Bar Muscle Ups

12′ Time Cap

Cool Down/Stretch

Couch Stretch 2′ each side

Seated Hamstring w/ QL stretch 1′ each side

Lat Stretch on Rig 1′ Each side OR 2′ Puppy dog stretch