CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice – Get them sweating
– Gym Runs, Dynamic moves, Burpees, Agility ladders, Hurdles, etc….
Agility
Ladders, Hurdles, cone drills
– Coaches choice (try to include some in the warm up)
Mobility
Squat Therapy – 10 minutes
Goblet bottom holds 3 x :30 work/ :30rest
Wall Squats 3 x 2-5 reps
Metcon
Metcon (No Measure)
FGB Style
– 1 Minute each station – 3 rounds –
1. Sled Push
2. Latteral Hurdle Shuffle/Ladder shuffle
3. Ski Erg
4. Burpees
5. Battle Ropes
6. CrossOver Symmetry ATYT
7. Slam Balls
8. Farmers Carry KB 70/53, 53/35
9. Rest
Cool Down/Stretch
Pick 3 stretches minimum!!