CrossFit Nucleus, CrossFit Nucleus – CrossFit
Agility Ladder Warm up. 5-6 Minutes
– Mix up drills and get sweaty, through in any kind of dynamic stuff with it.
Metcon (No Measure)
1 Small Lap (around moose/field)
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
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)