CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Twisted LIzard (:30 each side)
+Banded Lat Stretch (:30 each side)
Strength
5 Super Sets:
8/8 BB Front Rack Walking Lunges
5+/Max Strict Pull Ups
*Add weight on Pull Ups if you want/can… Maintain good form though!!*
Metcon
Metcon (AMRAP – Rounds and Reps)
5 sets/Every 2 Minutes
:15 Burpee Sprints (Bar face, Lateral, Regular, Down Ups, etc… move FAST)
5 Deadlifts 225/155
THEN @10:00 mark
5′ AMRAP
7 Bar Facing Burpees
7 Deadlifts
**Record your rounds and reps on the 5′ AMRAP**
*SPRINT the first part to get the full results of this conditioning piece*
Accessory Work
4 Sets:
10 DB Curls
10 DB Lateral Raises
10 Reverse Hypers