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