CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*coaches Choice 8’*
– sling shot, Air squats, spiderman lunge w/ twist
Weightlifting
Quick Mobility for Back Squat
THEN
Back Squats 3 x 3+ (77.5%) or (+5-10lbs from last week)
– Every 2 Minutes, utilize 2-3 ramp up sets to build up to working weight then stick with same weight(77.5%) for all 3 working sets
Back Squat (3 x 3+)
Metcon (5 Rounds for reps)
Every 5 minutes do a 4′ AMRAP ( 5 Rounds)
400m Run
20 Wall Balls 20/14
Max Rep T2B
-after 4′ rest for 1′-
*If 400m takes longer then 2:30 regularly scale the distance so you can get to the T2B for at least the first 3 rounds.
Cool Down/Stretch
– Banded Hip Flexor Stretch
– Banded Hamstring Stretch & banded iron cross
– Couch Stretch
– Cobra Stretch
– Calf/Achilles Stretch
