CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Sling Shot

+ Spiderman Lunge Series Mobility

Strength

Back Squat

5 x 3, every 2 minutes ACROSS

– about 85-90% of your best set last week

Back Squat (5 x 3)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

5 sets:

(5) GH Raises

(5/5) DB Step Ups

THEN

MB Ab Complex (10 reps each)

– SitUps, Pauses, v-ups

– 1/2 ups, MB Chest Pass, v-ups

– 1/2 downs, MB OH throws, v-ups

– MB Chest Pass, MB OH throws, v-ups

Cool Down/Stretch