CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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