CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10’ Max, start first set of Squats at 12 minute mark of class
:30 each, 2 rounds
Jumping jacks
Burpees
Rolling sit ups
Walking lunge with twist
Sling shot side steps
-THEN-
BB Complex (7 reps each)
– Good Mornings
– Strict OH Press
– Back Squats
Then 2 Ramp up sets of back squats.
Weightlifting
Back Squats (9 sets)
6,4,2,6,4,2,6,4,2 Reps each set
Every 2 minutes
Back Squat (6,4,2,6,4,2,6,4,2)
Metcon
Metcon (Time)
For time:
1 Mile Run (sub 10 minutes)
50 Wall Balls 20/14
30 Burpee Box Jump Overs 24″/20″
20 Power Snatches 115/80
Mobility
– Banded Hamstring 1:00 each side
– Banded Hip Flexor 1:00 each
– Frog Stretch 1:00