CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Sling Shot + Strict Pull Up/Negative (activation)
– Banded Hamstrings ( mobility)
Strength
4 Super Sets Every 3 Minutes
10/10 1-Leg RDL w/ Barbell (add weight if you can, start light)
10/10 1-Arm DB Back Row
Metcon
Go faster then you want and hang on to stay as unbroken as possible. Feel Free to Red line quick and figure it out…. get it done before the hurt kicks in too bad 🙂
Metcon (Time)
21-15-9 for time
T2B
Bar Facing Burpees
Power Cleans 135/95
Metcon (Time)
21-15-9 for time
T2B
Bar Facing Burpees
Power Cleans 135/95
Cool Down/Stretch
Banded Lat Stretch
Seated Straddle
Cobra (look side to side slowly)