CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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