CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Hip Opener
+ Sling Shot
Strength
TEMPO Back Squats
5 x 3 @23X0
Back Squat (5 x 3 @23X0)
Metcon
2019 WZAOQ4 (Time)
For time with 20′ Time Cap
150 Wall Balls 20/14
75 Toes 2 Bar
*Break up reps however you want.
Cool Down/Stretch
spend 1:00 on each muscle foam rolling
– Quads
– Hamstrings
– Low Back
– Glutes
– Lats