CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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