CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

Coaches Choice

Strength

Lateral Lunges w/ weight

3 x 10/10, 1 minute rest after each set

Metcon

Metcon (Time)

6 Rounds for time:

400m Run w/ DB-MB-KB-Vest

10 Rep DB Complex

*DB Complex: (do 10 reps of each)

– High Hang High Pull

– RDL Muscle Snatch

– Thrusters

– Bent Over Rows

– RDL Muscle Snatch

*If you have 1 DB do 5 reps with one hand then do 5 with the other hand before going to next movement

Cool Down/Stretch

Twisted Lizard/Couch 1:00 each side

Seated Straddle 2:00

Wrist & Anterior shoulder stretch 1:00