CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Ankle

+ Hip/Quad stretch-mobility

Strength

Back Squats

– Set Up, Execution, Common Faults/fixes

– 5 Air Squats, 5 Empty Bar Squats

– Build up to a weight you want to start with for 3’s

– 5 x 3, Every 2 Minutes

Back Squat (5 x 3)

Metcon

Metcon (Time)

For time:

30-20-10

Wall Balls 25/20

Calorie Row

– REST 2 Minutes –

10-20-30

Calorie Row

Wall Balls 20/14

Accessory Work

3 x 10 Hip Extensions

Cool Down/Stretch