CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10 Minutes
– Agility Ladder
– light sled
– bike
– ski erg
– dynamic movements
– body weight movements
Metcon
Rowing Endurance w/ partner
– love it or hate it… i bet you need it!
Metcon (Time)
Partner Row 4K
– You can only row while the other partner is holding a heavy DB 70/50
– switch when ever you want to
Mobility
Lacrosse ball in shoulder blades
– Move straight arm up and down to loosen up the scapula
Banded Hip flexor stretch
– Contract/Relax
Slam ball Quad Smash
– Contract/Relax
Use others if you need anything else, ask your coach for guidance!