CrossFit Nucleus, CrossFit Nucleus – CrossFit
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