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!!