CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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