CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
– Crossover symmetry 5 Rep Activation –
Coaches Choice 10 Minutes
THEN
Mobility
– Front Rack/Front Squat 3-4 Minutes
– Overhead Position 2-3 Minutes
Metcon
Primer 2 Rounds:
4 Thrusters
4 Pull Ups
Then Rest 3-4 Minutes/bathroom break
Go Time!!
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weightlifting
Deadlift – Focus on good form, and get heavy!
– 2 Warm/Ramp up sets of 5 Reps
THEN
– 6 sets to build up to a heavy 2 Rep touch and go
Deadlift (6 x 2)
Cool Down/Stretch
Put some focus on your Low back and Hamstrings after those heavy Deadlifts
– Lats and forearms should get some TLC after Fran!