CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 rounds:
10 – Double KB Squats
10 – Push Ups
30 – DUs
Weightlifting
Back Squat
– Air Squat review, bottom holds, fix positions
– 2-3 ramp up sets
– 6×2 @95% Every 2 Minutes
Back Squat (6×2)
Weightlifting
Push Press
– review stance, execution
– build to Heavy 3RM
– 10 Minutes
Push Press (3RM)
Metcon
Metcon (Time)
3 Rounds:
80′ Plate Lunges
20 C2B
Core
3 rounds not for time:
15 V-Ups
15/15 Side Plank Lifts