CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minute Row/Run
-then-
2 Rounds: 10 Each
– Scorpion, Iron Cross, Rolling Sit-ups, Push Ups, Alternating Lunge w/ twists
2 Rounds: 10 Each
-BB Good Morning
-BB Press
-BB Back Squat
MOBILITY
1. Puppy Dog (30-45 Seconds)
2. Pigeon (30 seconds each side)
3. Kneeling Hamstring (30 Seconds each side)
Weightlifting
Deadlift
– Warm Up 2-3 Sets
– Working sets 3 x 5
(think 60%, 70%, 75% or lighter)
– NO bounce, Touch and go, NO dropping the weight
Deadlift (3 x 5)
Gymnastics
4 x 5 or more reps
– If you can comfortably do 5 reps every set then add weight to your body but shoot for at least 5 reps each set
EOMOM – 8 Minutes total
Chin-Ups (4 x 5+)
Supinated grip pull ups.
Metcon
Metcon (Time)
For Time:
50 Sumo DL High Pulls 95/65
50 Burpees over the bar
50 Calorie Row
Core
3 x 15 Reverse Hypers