CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Sling Shot

+ Hip Mobility/Hamstring Mobility

Strength

Back Squats

– set up, execution, common faults

– become a better squatter today as you will get a chance soon to see how strong you are with this movement

3 sets: (set 1 = 15 reps, set 2 = 12 reps, set 3 = 10 reps)

– Every 2:30

Back Squat (3 sets (15, 12, 10))

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

8 Thrusters 95/65

7 Burpees

2 Ring Muscle Ups

Accessory Work

3 sets 7/7 DB Alternating Lunges (light weight, good movements)

3 sets 20 Banded Good Mornings (slow and controlled)

Cool Down/Stretch