CrossFit Nucleus, CrossFit Nucleus – CrossFit
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