CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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