CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Banded Good Mornings (15)x2
– Bird Dogs (10)x2
Strength
Deadlift
– 2 ramp up sets then 5 working sets
5 x (5,3,3,1,1) Every 2 Minutes
Deadlift (5 x 5,3,3,1,1)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
20 Power Cleans 135/95
20 Bar Facing Burpees
20 V-Ups
20 Plate Ground to Overhead 35/25
Cool Down/Stretch
Hamstrings
Low back
Shoulders
