CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ PVC on box, underhand front rack stretch

+ Banded Elbow/Wrist stretch on rig

Strength

Part A: Front Squats

5 x 3, Every 2 minutes

Part B: Split Squats

3 x 10/10, Every 2 minutes

Front Squat (5 x 3)

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)

3 Rounds for time:

400m Run

30 Russian KB Swings 70/53

15 Box Jumps 24″/20″