CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Hip Flexor/Quad stretch
+ Frog
+ Calf Lacrosse ball
Strength
4 Super sets:
10 DB Goblet Squats
3-5 High Box Jumps (one step if you want to)
Goblet Squat (4 x 10)
Metcon
Metcon (Time)
For time:
21-15-9
Thrusters (95/65)
30-20-10
Alternating DB Power Snatch (50/35)
21-15-9
Box Jumps/Step Ups/Vertical Jumps
Accessory Work
DB Lateral Raises
Dips
Curls
(think 3-4 sets of 10 reps for each, rest 1:00)
