CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Summer 2017 10′ Warm Up 2.0/run (No Measure)
10′ AMRAP – Move steady and get warmed up
200m Run
5 Rolling Sit Ups
10 Band Pull Aparts
15 Russian KB Swings 53/35
20 Air Squats
Weightlifting
Back Squat 3 x 3
– Every 2 Minutes, Heavier then last week if you can.
Back Squat (3 x 3)
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Accessory Work
Curls and Abs!!
– Just Bro out with some DB’s and have some fun!!
Cool Down/Stretch
Bro’s stretch too….. sometimes….. maybe… probably not… Don’t Bro too Hard, stretch!