CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Ankle

+ Squats with plate front raise (slow)

Gymnastics

5 x 8/8 Pistols Every 2 minutes

– Use Plates to elevate heel or counter balance, Box, rings, or other modifications to get some one leg work

Pistols (5 x 8/8)

Metcon

Metcon (Time)

4 Rounds for time:

15 Thrusters 95/65

400m Run

Cool Down/Stretch

Extra: 4 x 8 DB Bench Press

-then-

Stretch it out: quads, hamstrings, triceps, shoulders, chest…