CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row
-then-
2 rounds:
10 band pull aparts
10 rolling sit-ups
10 front squats
10 Push press
Weightlifting
Position Stretches(3×10)
– Squatting Quad Clean
– Front Rack
– Front Squat
– OH Lockout Split foot (your choice)
THEN
6x(2)Squat Cleans+(1)Split Jerl
– do one light “ramp up” set
– Every 2 minutes
(2) Squat Cleans + (1) Split Jerk (6×1)
(2) Squat Cleans + (1) Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
400m Run
5 Muscle Ups
10 Strict HSPUs
Cash Out
AB Circuit
30 Alternating V Ups
50 each side Heel Touches
30 leg + Hip lifts
30 1/2 Jacks
30 Kick out+Kick ins