CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row or 400m Run
-then-
3 Rounds:
15 OH Squats (go VERY Light 45lb/35lb/15lb/PVC)
10 Good Mornings
15 Band Pull Aparts
**With OHS work closer grip, FIGHT for BEST possible movement you can. Act like every rep is your 1RM even if it is a PVC
MOBILITY:
1-Dragon/Samson
2-Puppy Dog
3-Lizard w/ extended arms
Weightlifting
Overhead Squat (4×5 @2111)
Gymnastics
Strict Pull Ups (4 x Max Reps E2Minutes)
strict pull ups
Scaled:
-Negatives
-Banded PVC pull down with hold
– Toes/feet on ground with BB 5+ reps each round
Metcon
Metcon (Time)
3 Rounds For Time:
30 DB Lunges
15 HSPUs
-use a weight that allows you to go unbroken at least round 1. make it heavy, make it hurt, and live in it
**This is a SPRINT!!!!! go Unbroken and move fast!! Do not get sloppy though!