CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch