CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Sling Shot

+ Spiderman/H/Lateral Lunge series

+ Russian Baby Maker Stretches 1:00 Dynamic


Back Squat – 5 Sets

3 Total Reps, each rep is 1 & 1/2

(to complete 1 rep you will go all the way down below the hip crease, come back up to about 45 degrees at the knee (half way up), then all the way back down below parallel, then finish by standing all the way back up)

– Every 2 Minutes

1 & 1/2 Back Squats (5 x 3)

Start standing upright, go all the way down to below parallel, come up 1/2 way, then go back to bottom of squat, then finish by standing all the way upright.


Metcon (AMRAP – Rounds and Reps)


15 Wall Balls 20/14

15 Calorie Row

Accessory Work

3 Sets:

10 DB Rolling Triceps (on floor)

8 GH Raises

:20/:20 Captain Morgans (each side)