CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice (sling shot)
– Banded Hip Flexor
– Banded Overhead
– Spiderman hip opener series
Strength
Back Squats
4 x 7, every 2 minutes
– @11×0
Back Squat (4 x 7)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Cool Down/Stretch
1:00 each Foam roll
– quads
– hamstrings
– lats
– front shoulder
– Low back/glutes
