CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ run/dynamic
– hip halo/sling shot activation
– banded Super Front Rack or PVC Front Rack Stretch (2-3’)
Weightlifting
Front Squats 5×5 @11×0
– every 2 minutes
Front Squat (5×5 @11×0)
Metcon
Metcon (Time)
For Time:
20 BB Alternating Lunges 95/65
20 Bar Face Burpees
20 Power Snatch 95/65
20 Bar Face Burpees
20 Overhead Squats 95/65
20 Bar Face Burpees
20 Squat Snatches 95/65
20 Bar Face Burpees
20 BB Alternating Lunges 95/65
20′ time cap
Cool Down/Stretch
Couch Stretch/twisted lizard
kneeling hamstring/seated
seated straddle
Frog Stretch
seated low back twist
