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!

Cool Down/Stretch