CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10 Minutes
– Overhead Squats, Thrusters, Burpees/Jump
– Include Spiderman Lunge w/Twist
Weightlifting
Overhead Squats
4 x 7, Every 2 Minutes
Overhead Squat (4 x 7)
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM
1 – Max Burpees to 6″ taret
2 – Rest
3 – Max Thrusters 95/65
4 – Rest
*Score Total Reps*
Core
3 x Max Time Hollow Body Hold with band under lower back
– rest :60 after each set
Cool Down/Stretch
Group Stretch