CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

1500m Row

PVC

– 10 leg swings

– 10 pass throughs

– 10 good mornings

– 10 SLOW OHS w/pause at bottom

Weightlifting

Deadlift

– setup, execution, empty bar practice reps

Then

3×10 NO bounce, touch and go

– Every 3 minutes

1 Arm DB Back Row

6×10/10

– 1 minute rest between sets

Deadlift (3×10)

Single Arm DB Row (6×10/10)

1 arm DB Back Row

Metcon

Short and fast!!

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

15 American KB Swings 70/53

8 C2B

* KBS should be unbroken the whole time.

* same with pull ups, no more than 2 sets or modify your movement to Pull Ups – jumping pull ups

*shoot for 5+ rounds!

Cash Out

Crossover symmetry Iron Scap

– 7 reps each movement