CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
