CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weightlifting
5 Supersets:
3 Deadlifts
and
8/8 1-Arm DB OH Walking Lunges
Deadlift (5 x 3)
Accessory Work
Reverse Hypers 3 x 15
– slow and controlled
Cool Down/Stretch
Banded Hamstring stretch
banded hip flexor stretch
banded lat stretch
banded shoulder/chest stretch
