CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Spiderman
+ Sling Shot/Hip Halo Activation
Strength
Back Squat (set up, execution, common faults)
2 Warm Up sets (epmty bar and light weight – 5 reps)
THEN
5 x 5 Reps, every 2 Minutes
Back Squat (5 x 5)
Metcon
Metcon (Time)
2 Rounds for time:
25 Push Ups
50 Wall Balls 20/14
100 Double Unders
Cool Down/Stretch
2:00 Couch each side
2:00 Foam roll quads each side