CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)