CrossFit Nucleus, CrossFit Nucleus – CrossFit

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8′ Coaches Choice

– Hip Halo/Sling Shot, dynamics, core activation


2 x 4 Squat therapy against wall to a MB


Pausing Back Squats – every 2 Minutes

5 x 3 w/ 5 Second pause at bottom, no bounce out

(focus on staying tight and active in the pause)

Back Squat (5 x 3 @15×0)


Powerpuff (Time)

30 T2B

400m Run

15 Power Cleans 155/105

800m Run

15 Power Cleans 155/105

400m Run

30 T2B

Cool Down/Stretch

Couch Stretch, Seated Hamstring, Cobra w/ slow twists side to side