CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 minutes coaches choice*
– Sling Shot, Lateral Lunges, 1-leg rdl, Spiderman lunge w/ twists
Squat Mobility Holds
– bottom squat hold (KB Goblet or no weight) :30-:60
– Puppy dog stretch on Bar on rig
Weightlifting
Back Squat 3 x 3+
– (82.5%) every 2 minutes
– 2-4 warm up/ramp up sets as quick as possible
Back Squat (3 x 3+)
Metcon
Metcon (Time)
For time:
800m Run
-then-
21-15-9
Wall Balls (25/20)
Kipping Pull Ups
-then-
800m Run
Core
3 sets Max Effort Planks (:60 max time, add weight on back if needed, rest as needed)
Cool Down/Stretch
– Couch Stretch :60
– Kneeling Hamstring :60
– Lat stretch on rig or band :60
