CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Sling Shot

+ Hamstring/Low Back With band on floor

Strength

4 Supersets:

(8/8) One Leg RDLs w/ one DB opposite hand

(5) High Box Jumps, step down

**On Jumps think one jump as explosive as possible, SOFT landing

– Not looking for max heigh on box, just jump as high as you can and land soft.

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

60 Double Unders

30/24 Calorie Row

15 Deadlifts 185/125,

**Deadlift weight (225/155-RX+)

Cash Out

3 sets, 10 reps each:

Barbell Curls

Barbell Ab Rollouts

Dips or Band Triceps extensions(20 reps)

Cool Down/Stretch

stretch everything