CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Lat mobility/stretch (:30 each side)

+ Kneeling hamstring stretch (:30 each side)

Agility

Agility Circuit (10′-12′) (mix it up/have fun)

– Ladders

– Hurdles

– MB Wood Chops/stepping ball slams

– Plate Runs/Toe Taps

Metcon

Metcon (Time)

Optional buy-in/cash out: 800m Run

5 Wall Walks

10 MB Cleans 30/20

20 Russian KB Swings (2-53’s/2-35’s)

40 Burpees

80 Abmat Sit-Ups

40 Burpees

20 Russian KB Swings

10 MB Cleans

5 Wall Walks

**A Sub for running is 1000m Row if weather does not permit running**

Accessory Work

5 x 3 MAX Height Box Jumps

– Each jump should be it’s own, NO Rebounding

– Rest as needed

– Land in a good toe forward/power position every Jump as much as possible

Cool Down/Stretch