CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry before class 7 rep activation

Coaches choice 8′

-MOBILITY- 4 Minutes

– Banded Hamstring Floss :60 each side

– Couch Stretch :60 each side

Metcon

Lay up (Time)

For Time:

25-20-15-10-5

Box Jump Overs 24″/20″

T2B

-into-

5-10-15-20-25

Hang Power Snatch 75/55

Wall Balls 20/14

Metcon (No Measure)

on the time row the calories

@0:00 = 50/35 Calories

@4:00 = 30/24 Calories

@7:00 = 30/24 Calories

@10:00 = 15/12 Calories

@11:00 = 15/12 Calories

@12:00 = 15/12 Calories

Skills

Rowing – conditioning intervals w/ a Technique under fatigue focus

(get better at rowing today)

Metcon (No Measure)

on the time row the calories

@0:00 = 50/35 Calories

@4:00 = 30/24 Calories

@7:00 = 30/24 Calories

@10:00 = 15/12 Calories

@11:00 = 15/12 Calories

@12:00 = 15/12 Calories

Core

Accumulate 1:30 L-Sit on 45lb bumper plates (stack up 2 or 3 plates if you need to be higher, or use boxes at 20″)

Accumulate 2:00 in Weighted Hip Extension hold (think 10-25lb plate held at the chest)

Cool Down/Stretch