CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Core

1 Turkish Get up each side x 3 sets. (Use light weight, save heavier weights for metcon)

THEN

3 Rounds rest as needed.

:30 Plank

:20 Side Plank each side

:30 Hollow Body Hold

:30 Hollow Body Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

30′ AMRAP

500m Row

40 Double Unders

30 Abmat Sit-Ups

20 Box Jump Overs

10 MB Cleans 20/14

1/1 Turkish Get Up 53/25

*50m Row = 1 rep

Cool Down/Stretch

spend the time to stretch at least TWO large muscle groups that are sore, problem areas, or we’ve used this week. Stretch each muscle group for 2 minutes each stretch.