CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry before class
8′ Coaches Choice
– Hip Halo/Sling Shot Activation 7 reps
-MOBILITY-
– 1:00 Banded Hamstring each side on Rig
– 1:00 Banded Super Front Rack each side
Metcon
Metcon (Time)
Task Priority Fight Gone Bad
3 Rounds for time:
30 Wall Balls 20/14
30 Box Jumps
30 Sumo Deadlift High Pull 75/55
30 Shoulder to Overhead 75/55
30/21 Calorie Row
– Rest 2 Minutes –
Core
4 sets not for time:
15 Hip Extensions on the GHD
:30 Max Effort L-Sit Work (hands on 45lb bumper plates)