CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Band hamstring

+ Band Hip Flexor

Strength

1-Leg RDLs

4 x 8/8, every 2 minutes

– Get as heavy as possible while maintaining flat back and good balance

– No score just do your best

Metcon

Metcon (Time)

For Time:

45/35 Calorie Row

21, 15, 9

– Deadlifts 185/125

– T2B

45/35 Calorie Row

9, 15, 21

– T2B

– Deadlift 185/125

45/35 Calorie Row

***30 minute time cap, use a weight you can move relatively “easy” when fresh. It should not take more then 3 sets to get through the first 21 reps of deadlifts, AND that is because you chose to break not because it was heavy***

Accessory Work

Pick 3 Stretches for major muslce groups and hold for :60 each.

– Practice a 4 second inhale, 4 second hold, and 4 second exhale in each stretch

– Bonus: use your nose only