CrossFit Nucleus, CrossFit Nucleus – CrossFit
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