CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

8′ Coaches Choice

-then-

MOBILITY

– Banded Ankle 1′ each side

– Sumo Squat Hold for 2′ OR (Pass the MB Game)

– Samson Stretch :30 each side

Weightlifting

SUPERSET – 6 sets, every 2:00-2:30

Back Squats (5 reps)

Strict HSPUs (more then last week, add deficit if you got 10+ on a majority of your sets)

Back Squat (6 x 5)

Handstand Push-ups (6 x Max Reps)

Deficit Handstand Push-ups (6 x Max Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sore Eyes” 20′ AMRAP

20 Wall Balls 20/14

20 Plate Twists 35/25

20 Step Ups w/Plate OH Lockout 35/25 to 20″

20 Push Press 75/55

20/14 Calorie Row

Cool Down/Stretch

Foam roll quads/hip flexors (:30-:60 each side)

Foam roll Hamstrings (:30-:60 each side)

Banded samson stretch (:45-:60 each side)

Couch Stretch (:45-:60 each side)