CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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