CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Hamstring
+ 45/35lb BB Good Mornings (2 x 8-12)
Strength
Deadlift (touch and go)
4 x 2, Every 2 Minutes
Deadlift (4 x 2)
Deadlift (4 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
25′ Left Arm Suit Case Lunges
25′ Right Arm Suit Case Lunges
20 Lateral DB Jumps over DB
20 Kipping Pull Ups
20 Alternating DB Snatch
RX=50/35
Accessory Work
4 sets 10 reps each
– GHD Hip Extensions
– BB Curls
– :30 Hollow body Hold