4.24.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upQuick Dynamic (No Measure)400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL w/ high kick (1) Burpee Long Jumps (1)Knee Hug into Hip Flexor...

4.24.19 BC

CrossFit Nucleus, CrossFit Nucleus – BootcampView Public WhiteboardWarm-up5’ Body weight + Light weight DB Complex – coach Up Dbl DB SnatchMetcon24’ AMRAP 3 Gym laps 15 Double DB Snatch 1:00 Plank

4.23.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5’ Coaches Choice – Band Shoulder opener – Hip Halo/Sling ShotStrengthSumo Deadlift – 4×5, Every 2 minutesSumo Deadlift (4×5)MetconCrossFit Games Open 16.3...

4.22.19 BC

CrossFit Nucleus, CrossFit Nucleus – BootcampView Public WhiteboardWarm-up5′ Coaches ChoiceMetcon”FGB” Style: 5 movements with 1 minute of work at each station followed by 1 minute rest, for 3 total rounds (18 minutes) 3 Rounds: 1) Step Ups...

4.22.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice Warm Up + Banded Ankle + Squats with plate front raise (slow)Gymnastics5 x 8/8 Pistols Every 2 minutes – Use Plates to elevate heel or counter balance, Box,...