CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– use Sling Shot and Band Pull Aparts
Weightlifting
Deadlift
– set up, execution, 2 x 5 light weight sets as class
– 3 x 8 (heavy/moderate) touch and go
– Every 2 Minutes
Deadlift (3 x 8)
Metcon
Napalm (Time)
2 Rounds for time:
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts 225/155
40 Wall Balls 30/20
Core
NOT for time:
75 empty bar Good mornings (slow and controlled down)
75 Glute Bridges (on back, feet flat on floor drive hips to ceiling squeezing the cheeks)
Cool Down/Stretch
the works!