CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up (DB Complex?)

+ Sling Shot/Core activation

+ Front rack mobility

Strength

10′ To build up to 1 rep max/heavy single

FRONT SQUAT

– we will get another shot next week to hit a 1RM Front Squat

If you are feeling it go for it, if not be smart and wait until next week but get some good technique in with heavy singles

Front Squat (1 Rep Max)

Metcon

Metcon (Time)

4 Rounds For time:

400m Run

30/24 Calorie Row

30 Wall Balls 20/14

27′ Time Cap

Accessory Work

3 sets:

8 GH Raises

10 Reverse Hypers

Cool Down/Stretch