CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Ankle Mobility

+ Hip Opener

Skills

Pistols (1-leg squats)

– Set up, Execution, Progressions, Alternative Exercises, Common Faults

– 4 x 5/5 ~ 10/10, w/1 minute rest after each set

Pistols (4 x 10/10)

Metcon

Metcon (Time)

3 Rounds For Time:

800m Run

20 Thrusters 95/65

4 Bar Facing Burpees

*4 reps of BFB is not a typo 🙂 jump over bar with 2 feet every rep

Accessory Work

4 Super Sets:

10 DB Floor Presses w/ neutral grip

10 GH Raises

Cool Down/Stretch