CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Warm Up & Mobility

– BB Complex, Sling Shot, Band Pull Aparts

Metcon

CrossFit Total – 40 Minutes

– 15′ To find Heavy Back Squat Single

-10′ To find Heavy Shoulder Press Single (strict)

– 15′ To find Heavy Deadlift Single

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon

quick 5′ sprint to get your heart rate up

Metcon (AMRAP – Rounds and Reps)

5′ AMRAP

20 Calorie Row/Bike/Ski Erg

10 Burpees

*Try a different machine each time*

Cool Down/Stretch