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7.9.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

– PVC before class –

10 Minutes Coaches Choice

Weightlifting

Overhead Squats

– 4 x 5 reps w/ 2 second hold at bottom

– Focus on the hold and good bottom position, don’t get too caught up with how much weight you can do!!

– Every 2 Minutes

Overhead Squat (4 x 5 w/ 2 second hold)

Metcon

Metcon (6 Rounds for reps)

EMOM x 6 Rounds

1 – Max Calorie Row

2 – Max Lateral burpees over Rower/Barbell

3 – rest/Record reps

Cool Down/Stretch

At least 1 Minute each stretch, focus on Slow Deep inhales and slow exhales

– Couch stretch

– Banded Hip Flexor on Rig

– Lat stretch on Rig

– Banded twisted cross