CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Hamstring

+ Banded Hip Flexors

Strength

Deadlift, 4 x 7

– Setup, Execution, Common faults

– Every 2 Minutes

– Touch and Go

– Down slow, NO Bouncing the weights. get stronger as reps will start to decrease in the following weeks up to a test of Deadlift so FOCUS on getting better technique and it will lead to a bigger/better lift in a few weeks

Deadlift (4 x 7)

Metcon

Metcon (Time)

20′ AMRAP

10 Burpees

10 Calorie Row

40 Double Unders

20 Russian KB Swings 70/53

Cool Down/Stretch

Banded Hamstring on floor

Banded Supine Twist (Low back)

Calf stretch

Hip Flexor stretch