CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 8′
-then-
MOBILITY
– Front Rack
Weightlifting
Front Squat
– set up, execution, common faults
THEN
5 x 3 Front Squats Every 90 Seconds
– Build up to close to your best set of 5 from last week before starting
Front Squat (5 x 3)
Metcon
Allow 30 minutes for metcon
Metcon (Time)
For Time:
2k/1600m Row
150 Double Unders
-then-
10 Rounds of C2B Cindy
– 5 C2b Pull Ups
– 10 Push Ups
– 15 Air Squats
Metcon (Time)
For Time:
2k/1600m Row
150 Double Unders
-then-
10 Rounds of C2B Cindy
– 5 C2b Pull Ups
– 10 Push Ups
– 15 Air Squats
Cool Down/Stretch
Stretch it out
