CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Band Hamstring, Pigeon, glute activation
Strength
Deadlift 6 x 1.1 @90% of 3RM or just heavy pulls
– Every 2 minutes
– Build up in weight or work Across all 6 sets
Deadlift (6 x 1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
15/12 Calorie Bike/Row
20 American KB Swings 53/35
100′ SA Front Rack/OH KB Walking Lunges 53/35
**Switch arms at 50′
*Every 20′ = 1 rep
