CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
200m Run, :45 Goblet Squat Hold w/ KB, 7 Burpees, 4/4 Spiderman Lunge w/ Twists, 4/4 1 Leg RDL
Then Grab Empty Barbell, set up on Rig and do some BB movements (good mornings, presses, squats)
Weightlifting
Back Squats 5 x 3
– Every 2 Minutes
Back Squat (5 x 3)
Metcon
Metcon (Time)
21-15-9
Thrusters 95/65
KB Swings 70/53
200m Run
Cool Down/Stretch
-Quads, Hamstrings, Hip Flexors, Glutes, Lats, Wrists