CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run/500m Row/1K Bike/500m SkiErg
THEN
3 Rounds of DB Complex (6 reps each)/1 minute rest
– High Pull
– Snatch
– Thruster
– Bent over back rows
– Snatch
THEN
1:00 Sling Shot work
Strength
Back Squats – 20′
8′ to find a heavy single
@ 10′ do 5 x 3, @85% today’s heavy single
– every 2 minutes
Back Squat (5 x 3)
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
Do the following 2 times through then rest 2 minutes for 3 total rounds (22′ total time)
Minute 1: Max Wall Balls 20/14
Minute 2: Max Burpee Box Jump Overs 24″/20″
Minute 3: Max T2B
Each round is 6 minutes. Keep a running rep count for 6 Minutes.
3 Scores: round 1 is first 6′, round 2 is second 6′, round 3 is third 6′
Cool Down/Stretch
Stretch Quads, Hamstrings, Glutes, Hip Flexors, Calves, Core