CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Band Hip Flexor/samson
+ Band Pull aparts/sling shot
Strength
4 x 16 BB Walking Lunges
– in between each set do 8-10 STRICT Pull Ups (use partner, toe assisted, or bands as needed)
rest about :60 each set
Barbell Walking Lunges (4 x 16)
barbell walking lunges
Metcon
Metcon (Time)
3 Rounds for time:
400m Run
12 Burpee Box Jump Overs 24″/20″
15 Deadlifts 225/155
75 Double Unders
Accessory Work
4 Giant Sets:
10 Bar/Ring Dips (strict, add weight as needed)
10/10 Bent over DB Back Rows
10 Curls (your choice of style or piece of equipment)