CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

500m Row, then DB Complex 3 sets/6 reps each

– High Pull, Snatch, Thruster, Back Row, Snatch

MOBILITY

– Hips

– Hamstrings

Strength

Sumo Deadlift

6 x 4, every 90 Seconds

Sumo Deadlift (6 x 4)

Metcon

Optimus Prime (AMRAP – Reps)

7 Minute AMRAP

Max Wall Balls 20/14lbs

– EMOM starting at 1:00 do 7 Deadlifts at 225/155

Accessory Work

3 Giant Sets, rest 2′ after last exercise

– (9) Suite case Deadlifts each side, heavy KB or DB

– (15) Wt. Glute Bridge w/hip halo or sling shot

– (30) Band Pull Aparts w/ Red

Cool Down/Stretch