CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Squat Mobility (hip flexor/groin/hamstring)

Strength

Back Squat – 1 Rep Max

– 20 minutes to build up to 1 rep max –

– Use safety bars as needed

Back Squat (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP

5 Ring Muscle Ups

10 Burpeees over Bar

15 Front Squats 115/75

Cool Down/Stretch

foam roll quads, hamstrings, glutes, low back. stretch legs