CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice

+ Band Hip Flexor/samson

+ Band Pull aparts/sling shot


4 x 16 BB Walking Lunges

– in between each set do 8-10 STRICT Pull Ups (use partner, toe assisted, or bands as needed)

rest about :60 each set

Barbell Walking Lunges (4 x 16)

barbell walking lunges


Metcon (Time)

3 Rounds for time:

400m Run

12 Burpee Box Jump Overs 24″/20″

15 Deadlifts 225/155

75 Double Unders

Accessory Work

4 Giant Sets:

10 Bar/Ring Dips (strict, add weight as needed)

10/10 Bent over DB Back Rows

10 Curls (your choice of style or piece of equipment)

Cool Down/Stretch