CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 rounds:
45 DUs
12 Lateral Goblet Lunges
12 Rolling Sit-Ups
Weightlifting
Empty bar complex 2 rounds:
7 Good Mornings
7 Press and Stretch
7 Back Squats
Back Squats
– 3×10 w/1second pause
DB Bench Press
– 4×8-10
Back Squat (3×10)
DB Bench Press (4×8-10)
Dumbbell bench press
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
30 Wall Balls 20/14
Accessory Work
Hip Extension on GHD
– 3×10
Then Stretch legs really good!!