CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
– Sling Shot
Mobility
– Banded Ankle
– Banded Super Front Rack
Strength
Front Squat
4×7, every 2’ @22×1
Front Squat (4×7)
Metcon
Metcon (AMRAP – Rounds and Reps)
20’ AMRAP
12 Thrusters 95/65
12 C2B
12 Box Jumps 24″/20″
36/30 Calorie Row (400m Run)
RX+ 115/75 Thrusters
Cool Down/Stretch
Couch/Twisted Lizard
Kneeling hamstring
Lat stretch on rig