CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run/500m Row

-then-

3 Rounds:

15 OHS BB/PVC

15 Band Pull Aparts

15 Rolling Sit Ups

Skills

Overhead Squats

HSPUs

Weightlifting

FInd 1RM

OR

3-5 Sets of 3-5 Reps

Overhead Squat (Find 1RM)

Gymnastics

Find Max

OR

3-5 Sets of 3-5 Reps

Handstand Push-ups (Max Strict HSPUs)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 1-Arm KB Lockout Walking Lunges Left arm

12 Burpees

12 Lunges Right arm

12 T2B

RX = 53/35lb KB

Cool Down/Stretch

1. Hip Flexor/Dragon

2. Kneeling Hamstring

3. Puppy Dog