CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
