CrossFit Nucleus, CrossFit Nucleus – CrossFit

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*coaches Choice 8’*

– sling shot, Air squats, spiderman lunge w/ twist


Quick Mobility for Back Squat


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