CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minutes Coaches Choice*
– Sling Shot, Band Pull Aparts, 1 leg RDL (straight back)
Weightlifting
Coach up Power Clean (pull and recieving position)
– few light weight/ramp up sets/reps together
THEN
5 x 1.1.1 Power Clean
– Every 2 Minutes
Power Clean (5 x 1.1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
25/20 Calories Rower
20 Box Jumps 24″/20″
20 American KB Swings 70/53
*scale Russian if you can’t keep back straight with American swings
Cool Down/Stretch
:30 each
– Butterfly
– Hurdler stretch (back and forwards)
– Pigeon (twist belly button towards front knee)
– Prone twisted cross (low back/glutes)
– Calves/Achilles