CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Hip opener mobility

Strength

Back Squats 6 x 3+

– Every 2 Minutes

– Max Quality reps last set

– Try not to bounce out of bottom

– Control down and stand up fast

Back Squat (6 x 3+)

Metcon

Metcon (Time)

5 Rounds for time:

5 Ring Muscle Ups

15 Overhead Squats 95/65

**RMU subs:

-10 strict Burpee Jump Pull Ups

-5 burpees & 5/10 Ring Rows

Cool Down/Stretch

Stretch/Foam roll quads, hamstrings, glutes, low back, lats

– stretch chest & lats