CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*** Coaches Choice 10 Minutes ***
Overhead Squat, Pull Ups, Rower
– Include 1 Leg RDLs, and Spiderman Lunge W/twist –
Weightlifting
Overhead Squats 4 x 3
– Every 2 minutes –
Overhead Squat (4 x 3 )
Metcon
Metcon (Time)
5 Rounds for time:
15 C2B
20 Calorie Row
25 Wall Balls 20/14
21′ Time Cap
Cool Down/Stretch
– Couch
– Lat Stretch
