CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– Sling Shot, Dynamic hip opener, BB Complex (get sweaty)
Weightlifting
Back Squats, 9 sets, Every 3 Minutes
(6,4,2,6,4,2,6,4,2)
– Try to get heavier then last time.
Back Squat (2 reps)
Metcon
10′ Time Cap
Metcon (Time)
2 Rounds for time:
400m Run
21 Thrusters 95/65
10′ time cap
Cool Down/Stretch
Couch Stretch
Kneeling hamstring
Frog Stretch