CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Strength

18 Minute EMOM Giant set EVERY 1:30, 3 Sets of each movement

1) 8/8 Split Squats

2) 8 Banded Ring Muscle Up Turnovers

3) 8/8 One Leg RDLs

4) 3 Skin the cats

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP Ladder

2 Rds: 10 Front Squats, 10 C2B Pull Ups

2 Rds: 12 FS, 12 C2B Pull Ups

2 Rds: 14 FS, 14 C2B Pull Ups

2 Rds: 16 FS, 16 C2B Pull Ups

2 Rds: 18 FS, 18 C2B Pull Ups

2 Rds: 20 FS, 20 C2B Pull Ups

and so on…

*Weight 115/75

– Should be light enough to move consistently for 9 minutes.

Cool Down/Stretch

2:00 Each Stretch or Foam Roll

(Banded) Lat stretch on rig (lats)

Couch/Twisted Lizard (quads)

Seated Straddle ( hastrings & Low Back)