CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
THEN
2′ Mobility
:30 Each Side – Hip Flexor Stretch
:30 Sumo Squat Hold
:30 Active Russian Baby Makers
Weightlifting
Back Squat 3 x 9 (Every 2 Minutes)
– 2 Second eccentric/way down
– think 65-75% 1RM
Back Squat (3 x 9)
Metcon
Lucky Sevens (Time)
5 Rounds for time: 20′ time cap
7 Bar Muscle Ups
7 DB Squat Clean Thrusters
RX+ 70/50
RX 50/35
*Please do not drop the DB’s, follow them down so they do not bounce around. Try to preserve the lifespan of the DB’s. Thank You
Accessory Work
3 x 15 Banded Good Mornings
Cool Down/Stretch
-Couch Stretch
– Pigeon
– Frog stretch
– seated straddle
– Puppy dog/lats on rig
– yoga chest/shoulder opener