CrossFit Nucleus, CrossFit Nucleus – CrossFit
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″