CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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