CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Hip/Squat Mobility

Strength

Back Squat

3 x 8, Every 2:30

– Start at heaviest weight from last week

Back Squat (3 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

16′ AMRAP

8 DB Walking Lunge

64 Double Unders

8 DB Walking Lunge

16 Toes to Bar

**Hold a single DB however: Goblet, Front Rack, Overhead lockout

**Use a weight you can go unbroken with, 50/35 or any weight that you can move safely but challenging.

Cool Down/Stretch

Foam Roll: Quads, Hamstrings, Glutes, Low Back