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