Call Us: 618-416-8677

8.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Summer 2017 10′ Warm Up 2.0/run (No Measure)

10′ AMRAP – Move steady and get warmed up

200m Run

5 Rolling Sit Ups

10 Band Pull Aparts

15 Russian KB Swings 53/35

20 Air Squats

Metcon

Metcon (Time)

4 Rounds or 25 minutes (which ever comes first)

400m Run

15 C2B

15 Double KB S2OH 53/35

15 Goblet Squats 53/35

*Use all the KBs then use DBs as needed.

If you do not finish in 25 Minutes your score is 25:00 plus how ever many reps you did not Finish!

Weightlifting

With any time Remaining do Crossover Symmetry Iron Scap Protocol

and

(Posterior Chain Accessory Work)

GH Raises 3 x 5-12 reps

Reverse Hypers 3 x 8-15 reps

Cool Down/Stretch

Stretch 5-10 Minutes!!