CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches choice

+ Hip opening series & Sling Shot Series

Strength

Back Squat Test Week

3 rep max to 1 rep max

– Use 20 minutes to build up to a heavy 3 rep max and then a 1 rep max if you want to

– If form breaks down that is your “Rep Max”

– We want your max weight that you can move with good form/technique

Back Squat (3 rep max)

Metcon

Metcon (Time)

3 Rounds for time:

40 Wall Balls 20/14

500m Row

Cool Down/Stretch