CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10’ Coaches Choice

– body weight/dynamic travel

Mobility – pick 1 and work 10 minutes (2-3 different mobility drills)

– Overhead position

– Squat

– Front Rack


Metcon (No Measure)

Take turns starting for a 30’ AMRAP

100’ Sled Push 45/25

10 Burpee box jump overs

10 Abmat Sit Ups

10 MB Clean & Slams 20/14

10 Empty Bar OH Squats

10 Calorie SkiErg

10 Calorie Bike

Rest 1:00

*100’ is down and back(1 trip)

*Move steady and focus on being fresh for 19.4 on Friday Night!

*If you’re not going to be there Friday then have fun and push the pace!

*Start on Sled every round then share/move throughout the rest to get some fitness in.

Cool Down/Stretch

Do some more Mobility if needed or just stretch your major muscle groups. Quads, hamstrings, lats, shoulders, anything that’s tight or a little sore. Spend 10 minutes or so and enjoy feeling better after wards!!