CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack Mobility

+ Shoulder activation

Strength

16 Minute EMOM

1) 5 Front Squat from Floor

2) 5 Bench Press/Floor Press

*Use a moderate weight that allows you to go unbroken and hang on as long as you can*

– If you feel the need to take a minute rest just jump back in the following minute

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ AMRAP

8 Lateral burpees over BB

8 Box Jump overs

Cool Down/Stretch

Stretch/foam roll: quads, hamstrings, lats, shoulders/chest