CrossFit Nucleus, CrossFit Nucleus – CrossFit
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