CrossFit Nucleus, CrossFit Nucleus – CrossFit
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