CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack/Squat Mobility

Strength

Front Squats – 3 x 7 at 60-65%

+ 3 x 8/8 Cossack Squats (no weight, get deep stretch)

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Front Squat (3 x 7)

Metcon

Metcon (No Measure)

4 rounds not for time:

16 One Arm DB Front Rack Lunges 50/35

16 Lateral Burpees over DB

* Switch DB side after 8 steps

Cool Down/Stretch

2′ Couch Stretch on each side

+ Pigeon, and Seated hamstring stretch