CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

Then

Coaches choice

Strength

1-Leg RDLs

4 x 10/10

Single Leg RDL (4 x 10/10)

Balance on 1 leg holding a KB and doing a RDL.

Keep Back Straight, Soft knee, and focus on Hamstring and Glutes pulling your body straight

Metcon

Rancy at Home (Time)

5 Rounds for time:

400m Run

20 Alternating DB Snatches

20 1-Arm DB Overhead Squats

**DB OHS can be Front rack squats or use a broomstick to do regular overhead squats. Switch arms every 5-10 reps

Cool Down/Stretch

Seated/Kneeling Hamstring 1:00 each side

Supine Twist(low back/glutes) 1:00 each side

Puppy dog stretch 1:00