CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row
-then-
3 ROUNDS:
10 Spiderman Lunge w/ Twist
10/10 Leg Swings
10 Wall Balls (heavy-unbroken)
10 Push Ups
5 Strict Pull Ups/Ring Rows
Weightlifting
Back Squat
– Stance, Execution, Key Points of performance –
6 x 2 (3 sets HEAVY)
– Every 2 Minutes
Back Squat (6 x 2 )
Gymnastics
5′ EMOM Strict Ring Dips (AMRAP last Minute)
– Strict Bar Dips, Blue/Red Band, Strict DB Push Ups
Ring Dips (5′ EMOM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
15 Pull Ups
10 Thrusters 95/65
5 Box Jumps 30″/24″
*Scale/modify as neccessary*
Core
100 Alternating V-Ups
(mix in Alternating T2B if you can)
Cool Down/Stretch
1. Twisted Lizard
2. Kneeling Hamstring
3. Figure 4 Hip/Glute Stretch
4. Low Back Twist
5. Supine Leg extended twist
6. 1 Leg Saddle (quad)
7. Lat Stretch (rig/band/1 arm puppy dog)
