CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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