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!!