CrossFit Nucleus, CrossFit Nucleus – CrossFit
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