CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

**10 Minutes Coaches Choice**

– Sling Shot, Spiderman Lunge w/ Twists

MOBILITY

– PVC on Bench/Box/Rower (underhand grip stretch)

Weightlifting

Clean Position Stretches 3 x :15

– Squatting Quad

– Front Rack

– Front Squat

THEN

Front Squats 3 x 15 (from Floor)

– Every 3 minutes

Front Squat (3 x 15)

Metcon

EMOM Monday!!

Metcon (4 Rounds for reps)

EMOM x 4 Rounds

1 – Double Unders

2 – Rest

3 – Wall Balls 20/14

4 – Rest

5 – Ring Muscle Ups

*Yes no rest after Muscle Ups directly into the Double unders*

Core

3 sets: 20 Hollow Body Rocks OR :45 Hollow Body Holds

– rest as needed

Cool Down/Stretch

– Calf/Achilles

– Twisted Lizard/Couch

– Lats

– Chest