CrossFit Nucleus, CrossFit Nucleus – CrossFit
Death by Stairs (5-9 minutes) (no more then 10 minutes even if you are a super hero)
– No Stairs?? Just do 5 minutes of Gym runs and add in any of the dynamic stuff you like to do (start with 2′ running or skipping or carioca, etc… )
– Feel free to add in some stretching/foam rolling before you start, or before the Zoom session starts. (5-10 minutes)
Strict Pull Ups 5 x 5
– Use I-Beam in basement any grip, at home pull up bars,
Tempo Bent Over Rows 5 x 5 @3033
– 3 seconds on way down, no time on bottom, 3 seconds on way up, and 3 second pause at the top ( Do these slow and control focused on keeping stomach tight the whole time)
5 Rounds for time:
30 Alternating Single Arm DB Snatches
10/10 Split Squats
**If you have 2 lighter DB’s you can do them like Zac did in the YouTube Video
Let’s really focus on getting 10 minutes of solid stretching in afterwards.
Stay on look out for different video for different things!!