CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)