CrossFit Nucleus, CrossFit Nucleus – CrossFit
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