CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

– 3′ Dynamic, DB Complex 3 sets

+ Hip w/ Band

+ Ankle w/ Band

+ Sling Shot

Strength

Back Squat

3 x (15, 12, 10)

– Every 2:30

Back Squat (3 x 15, 12, 10)

Metcon

: Metcon (4 Rounds for time)

4 Rounds every 4 Minutes

400m Row

8 Front Squats (ahap/Unbroken)

8 Bar Face Burpees

Accessory Work

Sotts Press

4 x 5, every 2 minutes

Cool Down/Stretch