CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row Buy in and then
– 4 Rds or 10 Minutes –
7 Burpees
37 Double Unders (no more then :30 work)
7/7/7 Sling Shot Left/Right/Squat
7 Rolling Sit Ups
7/7 Alternating lateral Lunges
Weightlifting
2 Quick Rounds of BB Complex
7 Good Mornings
7 Strict Shoulder Presses
7 SLOW back Squats
THEN
Ramp up to starting weight in 2-3 minutes
THEN
5 x 3 Back Squats @90% from 9/4
– Every 2 Minutes
– If you’re not sure pick a heavy weight and try to stick with it, should not be a 3RM but just a challenging 3 reps you can get for 5 sets.
Back Squat (5 x 3)
Metcon
Metcon (Time)
3 Rounds For time:
400m Run
20 Alternating DB Snatches 50/35
20/15 Calorie Bike/Rower
* Please DO NOT drop the DB from overhead. Control it back to floor every rep/set. Thank you!!
Cool Down/Stretch
2:00 Each
Banded Hip Flexor on RIG
Couch Stretch
Banded Hamstring/Twisted Cross (1:00/1:00)
