CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice (5-6 Minutes)

Core

3 Rounds not for time:

(:30 Each side) Side Plank/Captain Morgans

(8/8) Pallof presses w/ band on rig

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Metcon

Metcon (Time)

6 Rounds for time:

50/45 Calorie Row

50′ Handstand Walk

25 Box Jump Overs 24″/20″

**Use 7 Wall Walks for 50′ HS walk if you can not walk on hands**

Goal is to finish around 30-35 Minutes.

Cool Down/Stretch

Stretch Shoulders, low back, lats, wrists, etc…