CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Squat Mobility (banded samson/hamstring)

Strength

Back Squat

6 x (5, 5, 3, 3, 2, 2+)

Every 2 minutes

Back Squat (6 x 5, 5, 3, 3, 2, 2+)

Metcon

Metcon (AMRAP – Reps)

9′ Ladder AMRAP

15 Wall Balls each round

2, 4, 6, 8, 10, 12….

Bar Muscle Ups (RX+)

Kipping Pull Ups 2:1 reps (RX)

Cool Down/Stretch

Foam roll quads, hamstrings, lats