CrossFit Nucleus, CrossFit Nucleus – CrossFit
10’ Coaches Choice
– body weight/dynamic travel
Mobility – pick 1 and work 10 minutes (2-3 different mobility drills)
– Overhead position
– Front Rack
Metcon (No Measure)
Take turns starting for a 30’ AMRAP
100’ Sled Push 45/25
10 Burpee box jump overs
10 Abmat Sit Ups
10 MB Clean & Slams 20/14
10 Empty Bar OH Squats
10 Calorie SkiErg
10 Calorie Bike
*100’ is down and back(1 trip)
*Move steady and focus on being fresh for 19.4 on Friday Night!
*If you’re not going to be there Friday then have fun and push the pace!
*Start on Sled every round then share/move throughout the rest to get some fitness in.
Do some more Mobility if needed or just stretch your major muscle groups. Quads, hamstrings, lats, shoulders, anything that’s tight or a little sore. Spend 10 minutes or so and enjoy feeling better after wards!!