CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

– External Hip Opener w/band

– Band Hamstring

Strength

Deadlift

– Set up, execution, common faults, light weight ramp up set

– 4 x 7, Touch and Go, NO bouncing

– every 2 minutes

Deadlift (4 x 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

13′ AMRAP

50 Double Unders

10 Handstand Push Ups

5 Hang Power Cleans

*HPC should be heavy but unbroken for 3 rounds at least, pick a weight and have fun*

Cool Down/Stretch