CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Hip Halo (activation)
+ Banded Samson (hip flexor mobility)
Strength
Back Squats
6 x 3
– Every 2 Minutes
Back Squat (6 x 3)
Metcon
Metcon (Time)
3 Rounds:
500m/450m Row
10 Front Squats 135/95 (RX+ 155/105)
-THEN-
34 Bar Facing Burpees
Cool Down/Stretch
2:00 Couch OR Banded Hip Flexor OR Twisted LIzard
2:00+ Seated Straddle
2:00 Frog Stretch