CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

3′ Hard Row/Run

3 Rounds:

20 Sling Shot Steps +10 Sling Shot Squats

15 Band Pull Aparts

10 rolling Sit Ups

THEN

Snatch Position Stretches 3 x :10

THEN

Snatch technique from floor (Power Snatch)

– Coaches choice

Weightlifting

Power Snatch 5 x 2 Drop and resets

– Every 90 seconds

Power Snatch (5 x 2)

Metcon

Metcon (Time)

For time:

21-15-9

American KB Swings 70/53

Lateral Box Jump Overs 24″/20″

Handstand Push Ups

Core

3 x 1:00 Hollow body work/1:00 Rest

Cool Down/Stretch