CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coach Choice Warm Up

+ Hamstring Smash/Stretch

+ Internal hip rotation, supine twist (low back and glute/hip)

Strength

Deadlift

5 x 5, w/bands @20X1

Every 2 Minutes

– Light weight use red or blue band

Deadlift (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

16′ AMRAP

500m Row

-then-

2 Rounds:

50 Double Unders

8 T2B

Cool Down/Stretch