CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Strength

Rear Foot Elevated Split Squat

3 x 8/8

– rest 1:00 each set –

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

500m/450m Row

50 Wall Balls

**Every 50m = 1 rep

Cool Down/Stretch

Foam roll Quads 1:00 each side

Hold Couch Stretch for 2:00 each side

Or don’t but you wont regret spending some time stretching/smashing our legs after todays strength & metcon… 🙂