CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
– sling shot
Strength
Sumo Deadlift
6 x (8,5,5,3,3,2+)
– Every 2 minutes
– Last set = Max Reps with GOOD form
Sumo Deadlift (6 x 8,5,5,3,3,2+)
Metcon
Metcon (AMRAP – Rounds and Reps)
18′ AMRAP
5/3 Ring Muscle Ups
10 Power Cleans 135/95
15 Wall Balls 20/14
*Sub Strict Burpee as chest to bar as possible pull ups for Muscle Ups*
*Or sub strict Chin Ups*
Cool Down/Stretch
1 Minute each side, each exercise
Lacrosse Ball – Shoulder front/side/rear delt, Pec, triceps
Foam Roll – Quads, Hamstrings, Low Back, Glutes
