CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Warm Up
200m Run
20 Russian KB Swings (unbroken)
15 Band Pull Aparts
10 Rolling Sit Ups
5 Burpees w/ 6″ Jump
Mobility
2′ Each Side – Lazy Pigeon
1′ Each Side – Hip Flexor Stretch, hands up in air reaching for ceiling
Metcon
Metcon (Time)
For Time:
30, 20, 10 Hang Power Clean (135/95)
10, 10, 10 Burpee Muscle Ups (ring or Bar)
Weightlifting
Sumo Deadlift
– 5 x 4, AHAP, No Bounce, Touch & Go
– No Time Component
Sumo Deadlift (5 x 4)
Cool Down/Stretch
Stretch for 6-10 minutes minimum