CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
