CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8’ Coaches Choice

Then

Mobility:

Banded Front Rack :60 each side

Banded Hip Flexor :60 each side

Goblet squat hold :60

Weightlifting

Front Squats from the floor

6×4 Every 2 Minutes

– you can Squat Clean the first rep if you want

Front Squat (6×4)

Metcon

Metcon (Time)

21-15-9

Calorie Row

42-30-18

Wall Balls 20/14

Cool Down/Stretch