CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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