CrossFit Nucleus, CrossFit Nucleus – CrossFit
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