CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-then-
MOBILITY
-1:00 Each side Banded Super Front Rack
– 2:00 Puppy Dog/Childs pose w/ elbows on floor
Weightlifting
Front Squat – coach it up
– set up, execution, common faults
THEN
4 x 5, every 2 Minutes
Front Squat (4 x 5)
Metcon
Metcon (Time)
For Time:
150 Double Unders
60 Wall Balls 20/14
30 C2B Pull Ups
150 Double Unders
Metcon (Time)
For Time:
150 Double Unders
60 Wall Balls 20/14
30 C2B Pull Ups
150 Double Unders
Metcon (Time)
For Time:
150 Double Unders
60 Wall Balls 20/14
30 C2B Pull Ups
150 Double Unders
Metcon (Time)
For Time:
150 Double Unders
60 Wall Balls 20/14
30 C2B Pull Ups
150 Double Unders
Core
3 sets Side Planks :30-:60
– rest as needed
Cool Down/Stretch
Banded Samson
Banded Hamstring
Banded Twisted Cross