CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
-then- 3 Rounds DB Complex (6 reps)
– High Pull, Snatch, Thruster, Back Rows, Snatch
THEN: 1:00 Sling Shot work
THEN
Banded hip Opener/Samson stretch :45 each side
Strength
Back Squat (last week before we retest our 3 rep max)
8′ Build to a heavy single
at 10′ 5 x 3 @ 87.5%
Back Squat (5 x 3)
Metcon
Metcon (Time)
For Time:
25 Burpees
50 Wall Balls
500m Row
50 Wall Balls
25 Burpees
15′ Time Cap
Cool Down/Stretch
Couch, Hamstrings, Hip Flexors