CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– then –
MOBILITY
– OHS, T-Spine/Banded Spiderman
Weightlifting
Overhead Squat
5 x 3 @1110
– Every 2 Minutes
– get heavy BUT stay in control
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
21-15-9
Thrusters 95/65
Bar Facing Burpees
Accessory Work
You should of Sprinted the Metcon as fast as possible, make it hurt!
If you want a little more conditioning do the following
100 Calories on Bike
or
2500m/2250m Row
(Complete either of those in 10 minutes or less)
Cool Down/Stretch
Couch
Hamstring
Pigeon