CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Good Morning/Sling Shot

+ External hip rotation w/ band mobility

+ Banded Hamstring/Twisted Cross

Strength

Sumo Deadlifts

– 5 x 5

– every 2 minutes

Sumo Deadlift (5 x 5)

Metcon

Metcon (Time)

3 Rounds for time:

800m Run

40 Russian KB Swings 70/55

20 Slam Balls 30/20

Accessory Work

Barbell Goodmornings

4 x 10, rest as needed

Cool Down/Stretch

Stretch 1:00 each

– Butterfly

– Seated straddle into 1 leg hamstring/hurdler stretch

– Twisted Cross/Low Back Twist

– Double Pigeon