CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
– PVC before class –
10 Minutes Coaches Choice
Weightlifting
Overhead Squats
– 4 x 5 reps w/ 2 second hold at bottom
– Focus on the hold and good bottom position, don’t get too caught up with how much weight you can do!!
– Every 2 Minutes
Overhead Squat (4 x 5 w/ 2 second hold)
Metcon
Metcon (6 Rounds for reps)
EMOM x 6 Rounds
1 – Max Calorie Row
2 – Max Lateral burpees over Rower/Barbell
3 – rest/Record reps
Cool Down/Stretch
At least 1 Minute each stretch, focus on Slow Deep inhales and slow exhales
– Couch stretch
– Banded Hip Flexor on Rig
– Lat stretch on Rig
– Banded twisted cross