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!!