CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2:00 Each Glute/Hip with Lacrosse Ball

-THEN-

4 Minutes on Rower

-THEN-

2 Steady Rounds:

15 Double KB Thrusters

20 Push Ups

Weightlifting

Back Squats 5×5

– 2-3 Ramp Up sets

– Add 5-10lbs from last week (70%+)

– Every 2-3 Minutes

THEN

Strict Press 1×4, 4×4

– 1-2 ramp up sets

– 1st set 70%

– Sets 2-4 75%

– Every 2 minutes

Back Squat (5×5)

Shoulder Press (4×4)

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

HSPU’s

T2B

Front Squats 155/105

*12 Minute Time Cap*

Cool Down/Stretch

Spend 6-10 Minutes Stretching or Foam Rolling!!!

Focus on large leg muscle groups first, then shoulders/chest