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8.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

5 Supersets:

3 Deadlifts

and

8/8 1-Arm DB OH Walking Lunges

Deadlift (5 x 3)

Accessory Work

Reverse Hypers 3 x 15

– slow and controlled

Cool Down/Stretch

Banded Hamstring stretch

banded hip flexor stretch

banded lat stretch

banded shoulder/chest stretch