CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice/DB Complex

– Sling Shot activation

– Banded Samson/Hamstring

– Hollow body hold/Plank core activation

Strength

Back Squats

20 Minutes to find 3RM

Back Squat (3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

18′ AMRAP

400m run

-then 5 round of the following-

3 Strict Pull Ups

6 Push Ups

9 Air Squats

Cool Down/Stretch