CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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