CrossFit Nucleus, CrossFit Nucleus – CrossFit

Agility

Agility Ladder Warm up. 5-6 Minutes

– Mix up drills and get sweaty, through in any kind of dynamic stuff with it.

Metcon

Metcon (No Measure)

25′ AMRAP

1 Small Lap (around moose/field)

1000m Row

Mobility

FRONT RACK Mobility

(test with 5 empty bar front squats, then retest with 5 empty bar front squats after the following drills)

– Spend 2-3 Minutes on Each Piece

1. Standing Puppy Dog on Barbell

2. Chest stretch hanging over Barbell

3. Skin the Cat on Barbell

4. Triceps/Lat Smash on Barbell

5. Forearm Smash w/ Lacrosse ball/Barbell

Core

If you do not have a perfect Front Rack position spend WAY more time with that mobility piece then this core piece.

100 Russian Twists with Plate (you choose the weight)