CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Chest Opener
+ Twisted Lizard
+ Kneeling/Seated Hamstring
Strength
Superset, 4 sets (Start every 3 Minutes)
(8) Bench Press
(20) DB Walking Lunges
Bench Press (4 x 8)
DB Walking Lunges (4 x 20)
Hold DB’s in both hands down by your side and walk forward lunging to full depth.
Metcon
Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Barbell: 225/155
Kettlebell: 70/53
Cool Down/Stretch
1:00 each foam roller
– Quads
– Hamstrings
– Glutes
– Low back
– Lats
