CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches choice
– Sling Shot, Front plate hold squats, rolling sit-ups
MOBILITY
:30 Russian baby makers
:30 Active Spiderman lunge w/ twist
:30/:30 Samson/Hip Flexor Stretch
Weightlifting
Back Squat (coach it up)
– Set up, Execution
2 Ramp Up/Warm Up Sets
THEN Every 2 Minutes, 4 x 5
Back Squat (4 x 5)
Back Squat (4 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP/Ladder
2 Push Press 115/80
2 T2B
2 Box Jump Overs 24″/20″
4,4,4
6,6,6
8,8,8
10,10,10
12,12,12
14,14,14
*Increase reps by 2 each round*
Cool Down/Stretch
– Twisted lizard
– Pigeon
– Frog
– Yoga shoulder opener
