CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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