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