CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice (DB Complex 3 sets)

+ Sling Shot

+ Banded Front Rack Mobility

Strength

Front Squats

– Technique: common faults/fixes, empty bar reps

– 6 x 2, Every 90 Seconds

Front Squat (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

20 DB Step Ups(1DB) 35/25 (20″)

15 Sit Ups

10 DB Goblet Squats 35/25

5 Strict HSPUs

Accessory Work

3 Sets (In a row or superset, rest as needed)

8 GH Raises (hamstrings)

10/10 1-leg Reverse Hypers (glutes/low back)

*Lets get a stronger trunk to support more weight in our squats, and make jeans look better 🙂

Cool Down/Stretch