CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice 10′

– Include PVC Passthroughs, band pull aparts, PVC OH Squats, lateral lunges, Walking Hip Flexors

Weightlifting

Overhead Squat 5 x 2 @1201, 2 seconds at bottom

– Coach it up: set up, execution, common faults

– Every 2 Minutes OR Every 1:30

Overhead Squat (5 x 2)

Overhead Squat (5 x 2)

Overhead Squat (5 x 2)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory Work

3 Rounds Not For Time:

20 Banded Good Mornings

15 Reverse Hypers

10 Strict Pull Ups

Cool Down/Stretch