CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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