CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Hamstring

+ Low Back/Glute Foam Roll

Strength

Deadlifts

– Set up, Execution, Common Faults

– Then 5 x 3 (no Touch and gos, No Dropping Barbells)

– reset every rep like its the first one

– lets work on the first rep every pull

Deadlift (5 x (1.1.1))

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP

15 Push Press 115/75

15 Burpee Box Step Overs 24″/20″

50 Double Unders

Accessory Work

3 sets:

10 GH Raises

10 Chin Ups (use bands to help if needed, goal is 10 unbroken)