CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Squat mobility/stability
Strength
Back Squat
4 x 5
Every 2 minutes. Start around 70% and build if you can
Back Squat (4 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
12 Toes to Bar
50′ DB Front Rack Walking Lunges
50′ HS Walk or 5 Wall Walks
**DB’s 50/35 is RX
**10′ = 1 rep
Cool Down/Stretch
Foam roll Quads, Glutes, Hamstrings, low back
