CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP – move steady

200m Row

10 Box Jumps (20″)

10 wall balls Unbroken

10 Russian KB Swings 53/35

THEN

Sling Shot 2 x 8 reps

– Left, Right, Forward, Backward

Weightlifting

Coach Up Back Squat (setup,execution, empty bar reps)

– 5 x 5, every 2 minutes

Back Squat (5 x 5)

Metcon

start no later then ’35 after the hour.

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

500m/450m Row

50 DU’s (125 Single unders)

15 Deadlifts 185/125

Cool Down/Stretch

30 Light Weight or no Weight Reverse hypers

( think 2-3 sets max)

– use this as a decompression of the lower back as well as a strengthening of the low back/glutes

THEN

Do what you need to as far as stretching goes. minimum :30 each stretch!