CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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