CrossFit Nucleus, CrossFit Nucleus – CrossFit

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*10 Minutes Coaches Choice*


Coach up back squat


5 x 3, Every 2 Minutes

Back Squat (5 x 3)


Metcon (AMRAP – Reps)

20′ EMOM

1- MAX Burpee Box Jump Overs 24″/20″

2- Rest

3- MAX Clean & Jerks 135/95

4- Rest

**Score is total Reps

Accessory Work

Sled Sprints and GHD sit-Ups


Hollow Body Work.

Shooters choice but if you get stuck on what to do go for my favorite.

My Favorite is Start heavy with sled and take weight off each round, 3 Rounds. Do a managable set of GHD Sit-Ups immediately after(10-15 Reps). Think of it as 3 Rounds for time.

Cool Down/Stretch

:30-:90 Each Stretch (Focus on 4 second slow/Deep inhales and 4 second slow/deep exhales)

– Couch Stretch/Twisted Lizard

– Pigeon

– Calf Stretch on Bumper plate

– Standing/Kneeling Hamstring

– Seated Twisted Low Back Stretch