CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 minutes coaches choice*
THEN
Mobilize Front Rack/Front Squat 3-5 Minutes
Weightlifting
Hang Squat Cleans 5 x 5, Every 2 Minutes
Hang Clean (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
24ft OH Plate Walking Lunges 45/35
10 Burpees to Plate
24ft OH Plate Walking Lunges 45/35
10 T2B
*each mat cleared from lunges counts as 1 rep
24ft = 6 reps
Accessory Work
4 x 8-10 Reverse Hypers (explode up, keep tension on way down don’t just let your feet drop)
AND
4 x 5-8 GH Rasies (Slow down, stay tight on way up)
Cool Down/Stretch
Ya mon!