CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– Hip Halo/Sling Shot Circuit

THEN

MOBILITY

– Squat Therapy 3 x 3 on wall to a MB

– In Between :30 Stretch something ( Lat Stretch on Rig/Puppy Dog, Hip Flexor, Ankle/Calf)

Weightlifting

Back Squats – 4 sets, every 2 Minutes

(10, 8, 6, 4 reps)

Back Squat (4 x 10, 8, 6, 4)

Metcon

If weather is permitting and you want to sub Running for Rowing (1 mile, 800m, 400m) still at 23′ Time Cap

Metcon (Time)

For Time:

2000m/1800m Row

50 Wall Balls 20/14

1000m/900m Row

35 Wall Balls 20/14

500m/450m Row

20 Wall Balls 20/14

Accessory Work

4 sets not for time:

8 GH Raises

10-15 GHD Sit-Ups

Cool Down/Stretch

Couch Stretch (1′ Each side)

Seated Straddle (2′ – 3′)

Yoga Chest/Shoulder Opener (1′ Each side)