CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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