CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Hip/Squat Mobility
Strength
Back Squat
3 x 8, Every 2:30
– Start at heaviest weight from last week
Back Squat (3 x 8)
Metcon
Metcon (AMRAP – Rounds and Reps)
16′ AMRAP
8 DB Walking Lunge
64 Double Unders
8 DB Walking Lunge
16 Toes to Bar
**Hold a single DB however: Goblet, Front Rack, Overhead lockout
**Use a weight you can go unbroken with, 50/35 or any weight that you can move safely but challenging.
Cool Down/Stretch
Foam Roll: Quads, Hamstrings, Glutes, Low Back
