CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

(3 rounds: 1:00 Row, 1 Round DB Complex 25/15)

+ Hip Mobility Circuit – Spiderman/Low Lunge and twist

+ Front Rack Mobility, band internal rotation facing rig

+ Underhand PVC on rower

Strength

Front Squats

– Set up, execution, common faults, empty bar set

– 5 x 3, Every 2 Minutes

Front Squat (5 x 3)

Metcon

Metcon (Time)

4 Rounds/16′ Time Cap

500m Row

7 Front Squats (50% of best set today)

7 Bar Facing Burpees

Cool Down/Stretch