CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Band Hamstring, Pigeon, glute activation

Strength

Deadlift 6 x 1.1 @90% of 3RM or just heavy pulls

– Every 2 minutes

– Build up in weight or work Across all 6 sets

Deadlift (6 x 1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

15/12 Calorie Bike/Row

20 American KB Swings 53/35

100′ SA Front Rack/OH KB Walking Lunges 53/35

**Switch arms at 50′

*Every 20′ = 1 rep

Cool Down/Stretch