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!