CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10′ Coaches Choice*
– Sling Shot, Band pull aparts
MOBILITY (:60 each)
– Squat/Hip mobility
– Front Rack
– Overhead Mobility
Weightlifting
Squat Clean warm up
THEN
Squat Clean 6 x (1.1)
– Every 2 minutes
Squat Clean (6 x 1.1)
Metcon
Amanda 45 (Time)
13-11-9-7-5
Muscle Ups
Squat Snatches 135/95
15′ Time Cap
(every rep not completed = 1 Second on the time over 15′)
Accessory Work
3 Sets: 10 Reverse Hypers and 8-10 GH Raises