CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Coaches Choice 10 minutes*
AMRAP idea….
1:00 Row (form focus)
Sling shot to rig
10 Wall Balls
Spiderman Lunge w/ Twist back to rower (bring your sling shot with you)
10 Rolling Sit-Ups
2-5 Downward dog into Cobra
Weightlifting
Front Squats 4 x 7
– From Rig, Every 2 Minutes, AHAP
Front Squat (4 x 7)
Metcon
Metcon (Time)
For Time:
27-21-15-9
DB Thrusters 50/35
Rower Calories
*20′ time cap
Cool Down/Stretch
Couch or Tiwsted Lizard 2:00 each side
Puppy dog Stretch 2:00
Kneeling Hamstring 1:00-2:00 each side