CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded OH Mobility

+ T-Spine Foam Roll

Weightlifting

Overhead Squats

– Set Up, Execution, Common Faults, Empty Bar Work

– Build up to heavy 2 rep in 10 Minutes

Overhead Squat (2 rep Max)

Metcon

Rowing Nancy (Time)

“Rowing Nancy” 5 Rounds for time:

500m Row

15 Overhead Squats 95/65

Cool Down/Stretch

spend at least 5 minutes stretching your shoulders and legs