CrossFit Nucleus, CrossFit Nucleus – CrossFit
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*