CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– Mobility –
– Banded Hamstring :45 each side
– Banded Hip Flexor :45 each side
– Standing Quad stretch :45 each side
Weightlifting
Do a challanging weight here, not driving for a PR but if it feels good go for it.
Front Squat 6 x 3 w/ 1 Second pause at bottom every rep
– Every 2 Minutes –
Front Squat (6 x 3)
Metcon
Not for a score. Pick a rep count that works good for you to complete in :40 or so each minute. EMOM Mash Up 20 minutes
Metcon (No Measure)
EMOM x 5 Rounds
1: 15/12 Calorie Row
2: 15 Box Jumps 24″/20″
3: 12/10 Calorie Bike
4: 15 Abmat Sit-Ups/10 GHD Sit-Ups
*should be able to accommodate 8 people doing GHD Sit-Ups just start at different places as needed. As long as you get to every station 5 times.
Cool Down/Stretch
Spend 5-10 Minutes stretching, you’ll be thankful you did!