CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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