CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Dynamic:
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
-THEN-
2 Rounds:
10 DBL KB Goblet Squats
10 T2B or Rolling Sit-Ups
10 Jumping Split Lunges
Weightlifting
3RM Back Squats (20 Minutes)
– Fight for Good Positions every single Rep and Stay in Control!!!
– Tight Stomach, Knees out, Hips Down & Back, Drive up with a tall Chest!!
Back Squat (3RM)
Metcon
Metcon (Time)
3 Rounds:
25 Wall Balls 20/14
15 Power Snatch 95/65
5 Muscle Ups
*Rings = RX+
*Bar = RX
Bitch Work
4 Rounds Sled Push Down and Back
*rest as needed, try to keep it under 2 minutes*
-Use a challenging weight