CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
