CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10′ Coaches choice*
– Spiderman lunge w/ twist, sling shot
Weightlifting
Back Squat (80%) or (+5-10lbs from last week)
– 3 x 3+ Every 2 minutes
Back Squat (3 x 3+)
Metcon
Metcon (4 Rounds for reps)
4 Rounds, Every 5 Minutes
4′ AMRAP
400m Run, 15 Thrusters 95/65, Max Pull Ups
**RX+ = Max Strict Pull Ups
Cool Down/Stretch
2′ Couch stretch each side
1′ Kneeling Hamstring each side
1′ Banded Hip Flexor Stretch on rig
Accessory Work
4 sets of 10-15 GHD Sit-Ups
