CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Squat mobility/stability

Strength

Back Squat

4 x 5

Every 2 minutes. Start around 70% and build if you can

Back Squat (4 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

12 Toes to Bar

50′ DB Front Rack Walking Lunges

50′ HS Walk or 5 Wall Walks

**DB’s 50/35 is RX

**10′ = 1 rep

Cool Down/Stretch

Foam roll Quads, Glutes, Hamstrings, low back