CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice (3 x DB Complex w/:60 rest)

+ Sling Shot

+ Wrist Floss 1 x 20reps each side

+ Banded Super Front Rack Stretch

Strength

Front Squats

– setup, execution, common faults/fixes

5 x 3, Every 90 Seconds

Front Squat (5 x 3)

Metcon

2 Part Metcon:

Part A = 12-9-6-3 for time

then at 10:00 start Part B

Part B = 800m run for time

Metcon (Time)

Part A:

12-9-6-3

Thrusters 115/75

Bar Muscle Ups

800m Run (Time)

Max Effort 800m Run

Accessory Work

Crossover Symmetry Iron Scap Protocol

– it is on the backside of the activation –

Takes about 8 minutes or so, focus on the holds for the complete time it says on board

Cool Down/Stretch