CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5-6 Minutes Foam Roll: Lats/Shoulders/Upper Back/Lower Back
-then-
1000m Row
20 Reps Each:
Scorpion, Iron Cross, Rolling Sit-ups, Lateral Lunges, Arm Swings, Kips on Rig
Weightlifting
Squat Cleans
– Set up, execution, 5 Empty Bar Reps as a class
THEN
Every 2 Minutes
5 x 3 Touch and Go Squat Cleans (reset at Hip)
Squat Clean (5 x 3)
Metcon
looking to finish around the 12-15 Minute mark, scale accordingly.
Metcon (Time)
3 Rounds For Time:
20 American KB Swings 70/53
20 Burpee Box Jump Overs 24/20
200m Run (stop sign and back)
Cash Out
3 Rounds Not For Time:
15 Reverse Hypers
15 Band Pull Aparts
