CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– Hip Halo/Sling Shot, dynamics, core activation
MOBILITY
2 x 4 Squat therapy against wall to a MB
Weightlifting
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)
Metcon
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