CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minute Coaches Choice – get sweaty and ready to Metcon first today.
– Spiderman lunge, leg kicks, inch worms
– Include PVC overhead squats, thrusters, front squats (coach it up for metcon)
Metcon
Metcon (Time)
For Time:
800m run
50 Overhead Squats 45/35
800m run
50 Thrusters 45/35
800m run
50 Front Squats 45/35
Weightlifting
Front Squat 5 x 3
– Every 2 minutes
Front Squat (5 x 3)
Cool Down/Stretch
Coaches Lead 10 minutes stretch
– Couch, Hamstring, Twisted Cross, Low Back
THEN
Jacked Street!!