CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ DB Complex, Sling Shot

+ Banded Hip Flexor Mobility


WEEK 2: Back Squat (20 Rep Max)

– take 3-5 sets to build up to a weight you want to do for 1 set of 20 reps

– try to get a little heavier then last week

– fight to keep stomach tight to save back, especially in those later reps

Back Squat (1 x 20)


Metcon (Time)

For time:

1000m Row

800m Run

60 Abmat Sit-Ups

40 Box Jumps 24″/20″

20 DB Renegade Rows (Left arm pull, Right arm pull, push up = 1 rep)

1000m Row

*shoot to be under 25 minutes*

Accessory Work

3 x 8 GH Raises

3 x 10 Reverse Hypers

Cool Down/Stretch