CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
10 Minutes
4 x Down/Back Run + 3 Burpees
– Spiderman lunge w/ twist, Sea Saw walks, Bear Crawl F/B, Crab Walk F/B
– :30 Bottom Squat Hold
Metcon
Metcon (No Measure)
5 Rounds:
:30 Wall Balls AMRAP
:30 Push Ups AMRAP
1:30 Rower As Far As Possible (AFAP)
Total time 12:30
Core
Core and Stretch
– Plank holds 3 x :30 work/:30 Rest
– Couch Stretch :60 each side
– Seated hamstring stretch :30 each side
– Chest stretch on floor :30 each side
– :30 Bottom Squat Hold