CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– Squat Prep Mobility
– Empty Bar Back Squat Slow Reps as class with control/pauses
Weightlifting
Back Squat
– 5 x 3 every 2 minutes
Back Squat (5 x 3)
Metcon
Metcon (5 Rounds for reps)
EMOM x 5 Rounds
1 – Max Reps DB Thrusters 50/35
2 – Max Reps DB Burpee w/Deadlift 50/35
3 – Rest/Record
Cool Down/Stretch
:45 each/side
– Banded Hip Flexor
– Banded Hamstring
– Lat on rig
– bonus