CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– Hip Halo/Sling Shot Activation
MOBILITY
– Banded Hamstring :60 each side
– Banded Ankle :60 each side
Weightlifting
SUPERSET Back Squats and Double Under Drills (5 sets, every 3 Minutes)
Back Squats 5 x 5
Double under Drills (:20-:30 each set)
– Single unders (set 1)
– Power jumps, no rope (set 2)
– Power jumps w/ double taps, no rope (set 3)
– DU’s with Singles or a Single under in-between (set 4)
– Double Unders Unbroken as possible (set 5)
Back Squat (5 x 5)
Metcon
Metcon (3 Rounds for reps)
3 Interval Rounds of 3:00 Work, 1:00 Rest
3′ AMRAP
11 Lateral Jumps Over DB
8 DB Thrusters 40/25
5 Burpees
1′ REST
Cool Down/Stretch
4-5+ minute group stretch