CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)