CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Sling Shot/Hip Halo Activation
– Spiderman w/ Twists
Weightlifting
Back Squats
5 x 5, Every 2 minutes
– Not going for a PR just getting used to some heavy weight again
Back Squat (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
19′ AMRAP
50′ DB Walking Lunges 35/25
500m/450m Row
10 Strict Ring Dips
250m/200m Row
** Every 25m = 1 rep on Rower
Cool Down/Stretch
Couch Stretch
Kneeling Hamstring
Yoga Chest Opener
Pigeon