CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm up

+ Sling Shot

+ Hip Opening Mobility

Strength

Back Squats

– 5 x 3 (each rep is 1 & 1/2)

– Every 2 Minutes

1 & 1/2 Back Squats (5 x 3)

Start standing upright, go all the way down to below parallel, come up 1/2 way, then go back to bottom of squat, then finish by standing all the way upright.

Metcon

– key points of performance for Wall Balls

(set up, execution, common faults/fixes)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory Work

3 x 10 Bar Dips (rest :45)

3 x 10-15 GHD Sit-Ups (rest :45)

Twisted lizard/Couch 3 x :30 each side

Cool Down/Stretch