CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Super Front Rack 1:00 each side
+ Banded Samson/hip flexor 1:00 each side
Strength
Part A: Front Squats 5 x 5, every 2 Minutes
Part B: Split Squat 3 x 10/10, every 2 Minutes
Front Squat (5 x 5)
Split Squat (3 x 10/10)
Do a one legged squat with your back foot elevated on a bench/box/bumper.
Keep weight in heel of front foot.
Metcon
Metcon (Time)
5 rounds for time:
10 Kipping Pull Ups
10 Box Jumps (24″/20″)
10 Plate Abmat Sit-Ups (25#/15#)
Cool Down/Stretch
quads, hamstrings, lats, calves, abs