CrossFit Nucleus, CrossFit Nucleus – CrossFit
8′ Coaches Choice
Front Rack Mobility
– Banded super front rack 1:00 Each side
– PVC on box 2:00
Front Squat – Coach it up
– Set up, execution, common faults
2 ramp up sets (light weight, slow perfect reps 3-5)
Working sets = 3 x 7, Every 2 Minutes
Front Squat (3 x 7)
allow 30 minutes to complete this workout and stretching after
1 Mile Run (2000m Row if raining)
7 Thrusters 75/55
7 Pull Ups
*we should be thinking 1 minute a round. obviously as we fatigue it may increase but our first few rounds should be right around the 1 minute mark.
the run should be 10 minutes or close to it.
A final time goal should be around 20 minutes.
repeat mobilty from beginning of class 1:00 each
stretch legs: Couch, banded hamstring, banded hip flexor :30-:60 each