CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches choice
+ banded hamstring
+ banded hip flexor/couch stretch
+ front rack stretch
Strength
Front squat
5×3 , every 2 minutes
No bouncing.
Front Squat (5 x 3)
Metcon
Metcon (2 Rounds for time)
Every 10 minutes, 2 rounds for time:
500m row/1000m bike
40 wall balls
30 Handstands Push Ups
20 Double DB Power Cleans
10 Burpees over DBs
Cool Down/Stretch
Quads
