CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Band Hip Flexor
+ Band Hamstring
Strength
Back Squat
3 x 3-5 ramp up reps
1 x 20 Reps
(1st of 3 weeks – add weight each week)
Back Squat (1 x 20)
Metcon
Metcon (Time)
4 rounds for time:
400m Run
25 Kipping Pull Ups
25 Push Ups
Accessory Work
3 x 8 GH Raises
3 x 10 Reverse Hypers
3 x 10/10 Banded Torso Twists on Rig