CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row
THEN
2 Rounds: Sling Shot, 10 KB Goblet squats, 10 Rolling Sit-Ups
THEN
2 x :30 Dead Bug
Weightlifting
-2-3 Ram Up sets building in weight to working weight
5 x 5 Front squats, every 2 minutes
Front Squat (5×5)
Gymnastics
3 x Max Reps, every 2 Minutes
– Shoulder Retraction + Strict Pull Up
– Use partner assistance if you can not get 5 on your own
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
15 Thrusters 95/65
15 HSPUs/Push Ups
500/450m Row
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side