CrossFit Nucleus, CrossFit Nucleus – CrossFit
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