CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4 Minutes Lacrosse Ball glutes to hip (2:00 each side)

400m Run

2 Rounds:

10 Good Mornings, 10 Back Squats, 10 Rolling Sit-ups

-then-

200m Run

Weightlifting

20 Minutes to build up to a heavy 5RM

– No More then 3 Attempts

-HIT ALL Standards (hip below knee, and do your best to maintain a vertical torso, and weight in the heels)

– If maxing is not ideal, do 5×5 building up in weight every 2:30

Back Squat (5RM)

Metcon

Metcon (Time)

16′ Time Cap or 10 Rounds

– 10 T2B/V-Ups

– 15 Wall Balls 20/14

Cool Down/Stretch

:60 EACH

1. Quads

2. Hamstrings

3. Pigeon

4. Hip Flexors

5. ABS