CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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