CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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