CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-then-
MOBILITY
– Banded Lizard/hip opener
– Foam Roll T-Spine/Lacrosse Ball mid-upper back/traps
Weightlifting
Lets test our Overhead Squat now. Hopefully our movement is feeling a little better after focusing on this for the past few weeks.
2 Rep Max
5 x 2, Every 2 Minutes
**COACHES: lets move the stacks of weight underneath the Rig so people don’t have to go behind others to get weights and to give a bit more room behind the rig**
Overhead Squat (5 x 2)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Cool Down/Stretch
DO NOT Skip this!
2′ Couch Stretch each side
2′ Seated Hamstring each side
1-2′ Seated Straddle