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