CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Samson/Hip Flexor
+ Banded Hip Capsule External Rotations
Skills
+ Row Technique (legs only, Legs + Hips, Arms Only, Put it all together and recovery in the correct order: Arms, Hips, Legs)
– Keep heels connected the entire time
THEN
3 x 500m Row Sprints (use good technique, get better)
– Every 3:00
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
5 Rounds for time:
20 DB Hang Clean & Jerks 50/35
20 MB Woodchops 20/14
20 Abmat Sit-Ups
*On the C&J do 1 arm and switch every 5 reps*