CrossFit Nucleus, CrossFit Nucleus – CrossFit

Metcon

3 Rounds:

200m Run, 10 Rolling Sit-Ups, 16 KB Lateral Lunges

Weightlifting

Squat Mobility:

1. banded Hip Flexor stretch 1:00/each sides

2. Pigeon 1:00/Each Sides

3. Rig Assisted bottom squat hold 1:00

Back squats – 20 Minutes – 3RM

Back Squat (3RM)

Metcon

Metcon (Time)

3 Rounds for time:

25 Wall Balls 20/14

15 Power Snatch 95/65

7/5 MU’s

RX+ = 7 on Rings

RX = Bar

Cash Out

5+ Minutes in Sauna