CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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