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)