CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m run
2 rounds:
10 pass throughs, 10/10 leg swings, 10 torso twists, 10 good mornings, 10 Spider-Man lunge with twist, 10 lateral lunges, 10 rolling sit-ups to straddle, 10 push ups
Mobility
1 minute Saddle
1 minute Puppy Dog
1 minute Frog
1 minute Seated Straddle
Weightlifting
Back Squat (5×10,8,6,4,2)
Metcon
15′ AMRAP
And 3′ AMRAP
2 scores.
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
30 Calorie Row
40 Wall Balls
30 HSPUs
Scale:
Row-Air Squat – Push Ups
Metcon (AMRAP – Reps)
3′ AMRAP
Muscle Ups, C2B, or Burpees
RX+ = Muscle Ups
RX = C2B
Scale: Burpees to 45lb plate
Accessory Work
4×5-8+ GH Raises
(Focus on Quality)
Scake with DB RDLs
