CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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