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