CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Ankle Mobility

+ Hip/Hamstring Mobility

Gymnastics

1-leg Squats

– Use plates or box as needed

– Show control, add weight if possible

Pistols (5 x 5/5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

36 Double Unders

18 Wall Balls 20/14

* Do 36 Plate jacks on 2, 45lb plates instead of Single unders

Accessory Work

Bar Dips 5×10

Weighted Bar Dips (5 x 10)

Weighted Bar Dips

Cool Down/Stretch

Stretch 1:00 each

– Ankles

– Quads/hip flexors

– Hamstrings

– Chest/Shoulders