CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ OH Mobility
+ Squat Mobility
+ Ankle Mobility
Strength
Overhead Squat
– set up, execution, common faults/fixes
– 5 x 3, Every 2 minutes @2211
Overhead Squat (5 x 3)
Metcon
Metcon (No Measure)
30 Minute EMOM
1) 8 Burpee Box Jump Overs 24″/20″
2) 10 Wall Balls + 10 Push Ups
3) 12/8 Calories Assault Bike (10/7 Cal SkiErg)
**Hang on as long as you can but if you can not complete the work successfully in the time allowed then rest 1 minute and jump back in as if you never left. So skip one of the minutes/movements and start back up on the next one.**
Cool Down/Stretch
Stretch it out
