CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches choice warm up
+ Banded Hip Flexor, facing the rig
+ Banded Hamstring, facing away from the rig
Strength
Barbell Walking Lunges
3 x 16 (8 each leg)
– Rest at least 1:00 after each set
– Come out of rig walking towards the front door for 8 steps then back towards the rig for 8 reps
– Back Rack or Front Rack
– Start light add each set if you want, we will get to play witht these a few times over the next few weeks
Barbell Walking Lunges (3 x 16)
barbell walking lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
“Big Bird” – 18′ AMRAP
20 DB Snatch (50/35)
15/12 Calorie Bike/Row/SkiErg
20 DB Step Ups with single DB 50/35 – 24/20
15 C2B Pull Ups
Accessory Work
3 SuperSets:
(12) Barbell Curls
(10) Reverse Hypers