CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Scap activation/control

Strength

Single Arm DB Rows

4 x 5/5 @2012 (Use the Tempo and squeeze the muscles)

Metcon

Metcon (4 Rounds for distance)

20′ = 4′ work/1′ rest

400m Run

Max Distance Farmers Carry

**Choose your own weight, go heavy**

Cool Down/Stretch

Foam roll forearms