CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ OH Mobility

+ Squat Mobility

+ Ankle Mobility


Overhead Squat

– set up, execution, common faults/fixes

– 5 x 3, Every 2 minutes @2211

Overhead Squat (5 x 3)


Metcon (No Measure)

30 Minute EMOM

1) 8 Burpee Box Jump Overs 24″/20″

2) 10 Wall Balls + 10 Push Ups

3) 12/8 Calories Assault Bike (10/7 Cal SkiErg)

**Hang on as long as you can but if you can not complete the work successfully in the time allowed then rest 1 minute and jump back in as if you never left. So skip one of the minutes/movements and start back up on the next one.**

Cool Down/Stretch

Stretch it out