CrossFit Nucleus, CrossFit Nucleus – CrossFit
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