CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10’ Max, start first set of Squats at 12 minute mark of class

:30 each, 2 rounds

Jumping jacks

Burpees

Rolling sit ups

Walking lunge with twist

Sling shot side steps

-THEN-

BB Complex (7 reps each)

– Good Mornings

– Strict OH Press

– Back Squats

Then 2 Ramp up sets of back squats.

Weightlifting

Back Squats (9 sets)

6,4,2,6,4,2,6,4,2 Reps each set

Every 2 minutes

Back Squat (6,4,2,6,4,2,6,4,2)

Metcon

Metcon (Time)

For time:

1 Mile Run (sub 10 minutes)

50 Wall Balls 20/14

30 Burpee Box Jump Overs 24″/20″

20 Power Snatches 115/80

Mobility

– Banded Hamstring 1:00 each side

– Banded Hip Flexor 1:00 each

– Frog Stretch 1:00