CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds:

12 Lateral KB Lunge, 12 Calorie Row, 12 Rolling Sit up to straddle

Weightlifting

Back Squat

– Air Squat review, holds at bottom, improve positioning

– 2-3 ramp up/warm up sets

– 4×4 @85%+

Back Squat (4×4)

Weightlifting

3 x Max Reps DB Strict Press @ 25% each arm

– 60 Seconds Rest

DB Strict Press (3 x Max Reps)

Metcon

-Review Thrusters and modifications

– Review Bar Muscle Ups and Modifications

(Burpee C2B Pull Up)

Metcon (AMRAP – Rounds and Reps)

6′ AMRAP

10 Thrusters (95/65)

5 Bar MU’s
*the Thrusters should be able to go unbroken for 2-3 rounds. Ya it will be tough but suck it up and hang on to the bar!

Cool Down/Stretch

1. Quads

2. Hip Flexors

3. Lats

4. Wrists

5. Shoulders