CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*10 Minutes* Coaches Choice

– Back/Front Squats, Jump, Pull ups

Weightlifting

Back Squat 4 x 4

– 2-3 Ramp Up Sets

-Every 2 Minutes-

Back Squat (4 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

30 Front Squats 135/95

30 Box Jump Overs 24″/20″

30 Pull Ups

Cool Down/Stretch

90 seconds each

Twisted Lizard Left/Right

Seated Hamstring/Hurdler Stretch Left/Right

Lat stretch on Rig/Band