CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minutes Coaches Choice*
Mobility
Front Rack
– PVC Stretches
– PVC on Bench/Box/Rower for 2:00
Weightlifting
Front Squats
– 6 x 3, Every 2 Minutes
Front Squat (6 x 3)
Metcon
Metcon (Time)
4 Rounds For Time:
80′ 1 DB Front Rack Lunges 70/50
20 C2B Pull Ups
Accessory Work
Sled + GHD Sit-Ups (3 Rounds, descending weight on sled)
– Choose a weight that is difficult but you can still move quick with
Cool Down/Stretch
:30 Each
– Lizard
– Twisted Lizard
– Pigeon
– Kneeling Hamstring
– Seated opposite straight leg hold/lat stretch
