CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch