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5.7.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 minutes coaches choice*

– Sling Shot, Lateral Lunges, 1-leg rdl, Spiderman lunge w/ twists

Squat Mobility Holds

– bottom squat hold (KB Goblet or no weight) :30-:60

– Puppy dog stretch on Bar on rig

Weightlifting

Back Squat 3 x 3+

– (82.5%) every 2 minutes

– 2-4 warm up/ramp up sets as quick as possible

Back Squat (3 x 3+)

Metcon

Metcon (Time)

For time:

800m Run

-then-

21-15-9

Wall Balls (25/20)

Kipping Pull Ups

-then-

800m Run

Core

3 sets Max Effort Planks (:60 max time, add weight on back if needed, rest as needed)

Cool Down/Stretch

– Couch Stretch :60

– Kneeling Hamstring :60

– Lat stretch on rig or band :60