CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches choice.

-hip/quad squat mobility

Strength

5 sets:

(3) Back Squats + (10) Single KB Squat Cleans

– Every 3 minutes

– moderate/heavy on squats, get to KB as quickly as possible

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15’ AMRAP

20 DB Walking Lunges 35/20

15 Push Ups

10 Burpees

Cool Down/Stretch

Foam roll quads, hamstrings. Glutes