CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

5′ Coaches Choice Warm Up

+ Front Rack Mobility

+ Front Rack Mobility

Strength

Front Squat

– Coach it up: set up, execution, common faults/fixes

– 2 x 5 Empty Bar w/ 2 second hold at bottom

THEN

5 x 5, every 2 minutes

Front Squat (5 x 5)

Metcon

Metcon (Time)

3 Rounds for time:

15 Thrusters 95/65

12 Lateral Bar Burpees

*10 Minute Time cap*

Accessory Work

2,000m Row Flush

– Conversational pace with resistance at 4 or 5 on damper

– Not quite a sunday stroll, steady pace but hold a conversation

THEN

Stretch 2 stretches for 1 minute each (at least)