CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Hip flexor/hamstring band mobility

Core

3 Rounds not for time:

:30 each side Captain Morgans

50′ each hand Suite Case carry

10/10 Banded Pillar Press on rig (blue or red)

Metcon

Metcon (Time)

For time:

1000m Bike

6 Rope Climbs

800m Run (bike again/row)

4 Rope Climbs

600m Ski/Row

2 Rope Climbs

Cool Down/Stretch

Foam roll forearms, biceps smash (BB, MB)