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