CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Sling Shot work before class!! (get those hips/Glutes Firing)
8′ Coaches Choice
– then –
MOBILITY
– Banded Hip Opener/Flexor(1′ each side)
– Foam Roll T-Spine (2′)
Weightlifting
SUPERSET! 5 sets Every 2:30
Back Squats (7 reps)
STRICT HSPUs (max Reps, at least 4 or modify)
– SUB = Seated DB Neutral Grip Shoulder Press AHAP, no more then 7 reps
Back Squat (5 x 7)
Handstand Push-ups (5 x Max Reps)
Seated DB Shoulder Press (5 x 7)
Seated DB Strict Shoulder Press
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
60 Double Unders (120 Singles)
30 Wall Balls 20/14
15 Deadlifts 185/125
Cool Down/Stretch
2′ Each Side Couch Stretch (MANDATORY)
RECOMMENDED :30-:60 Each, pick the ones that you need the most!
– Seated Straddle
– Twisted Lizard
– Spiderman
– Frog
– Calf/Achilles
– Hamstring Floss
– Banded Hip Opener
– Pigeon
– Twisted Cross/ Seated Low Back Twist