CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Front Rack Stretch

+ Lat Smash on foam roller

Strength

Front Squat, 5 x 3 ACROSS

– add a few lbs from last week 5-10 if you got all your sets

– every 2 minutes

Front Squat (5 x 3 across)

Strength

Split Squats 3 x 8/8

– 1:00 rest after each set

Split Squat (3 x 8/8)

Do a one legged squat with your back foot elevated on a bench/box/bumper.

Keep weight in heel of front foot.

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

12/10 Calorie Row

12 Wall Balls 20/14

RX+ 25/20 on wall balls

Cool Down/Stretch

Couch Stretch 2:00 each side

Seated/Kneeling/Banded Hamstring 2:00 each side

Supine Twist 1:00-2:00 each side