CrossFit Nucleus, CrossFit Nucleus – CrossFit
*2 Hard Minutes of Rowing/Running, then Switch 2 Minutes of Running/Rowing* 400m outside works if its nice
(4 Minutes of “cardio”) THEN
Coaches choice including Agility Ladder, Low Hurdle Hops, Pistol Squats (step 1 is squat with feet as close as possible, touching is best, then a foot behind the ankle), Crossover Symmetry.
Have Fun and work on some agility, explosiveness, balance, shoulder stability.
EMOM x 4 Rounds (16 Minutes)
1 – :45 Hollow Body Hold
2 – :25/:25 Side Plank Holds
3 – :30-:45 HS Hold (ACTIVE)
4 – Bottom Squat Hold (use Rig if you need too)
Metcon (3 Rounds for calories)
Machine Sprints :30 Max Calories, Rest as needed
3 Rounds – 20 Minute Time Cap
:30 Ski Erg
1 Sled Sprint down and back w/ light weight
Score is total calories from 3 machines each round, add them up. Round 1 = bike + ski + Row (:90 work)
Stretch and Mobilize anything that is tricky for you to prepare for the unknown of 18.3!!