CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 minute coaches choice*
– Sling Shot, Spiderman Lunge w/ Twist, 1-Leg RDLs
Weightlifting
Coach Up Back Squat
– Empty Bar reps as class
THEN
3 x 12, Every 2:30
Back Squat (3 x 12)
Metcon
Metcon (5 Rounds for reps)
20′ EMOM
1 – Burpee Box Jumps 24″/20″
2 – Rest
3 – 1-Arm DB OH Walking Lunges (switch every 5 steps) 50/35
4 – Rest
Each step = 1 rep
Add BBJ and Lunges each round, 5 scores
Cool Down/Stretch
– Twisted Lizard
– Pigeon
– Seated twisted low back
– Kneeling Hamstring
– Puppy dog stretch
