CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Ankle
+ Squats with plate front raise (slow)
Gymnastics
5 x 8/8 Pistols Every 2 minutes
– Use Plates to elevate heel or counter balance, Box, rings, or other modifications to get some one leg work
Pistols (5 x 8/8)
Metcon
Metcon (Time)
4 Rounds for time:
15 Thrusters 95/65
400m Run
Cool Down/Stretch
Extra: 4 x 8 DB Bench Press
-then-
Stretch it out: quads, hamstrings, triceps, shoulders, chest…