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
